Thoroughbred Throwdown Competition WOD's & Standards
Saturday Dec. 13th, 2014
10:00am
CALLING ALL THOROUGHBREDS' MEMBERS
We are excited to announce that we will be holding our first in-house competition. There will be:
Men and Women Beginner, Scaled and RX Divisions
Prizes: First Place receives a medal and prize bag
Second and Third Place receives a medal
Entry Fee: $5.00
Get in the holiday spirit by wearing your craziest Christmas colors, outfit, socks, etc.
Contact Jeremy Barnett at 239-851-3940 or Arielle Poulos at 239-560-4449 to register.
WOD 1: “Oh My Quad”
10 Minute time cap
The row and burpees will be performed before each set of cleans/deadlifts. Burpees will be over the bar. Chest must touch floor for each burpee. If the chest does not touch the floor it will be considered a "NO REP"!! The cleans/deadlifts must have full extension at the top.
Cleans will be performed as "Squat Cleans".
No Power Cleans! A Power Clean will be considered a "NO REP"!
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RX Men
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Rx Women
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Scaled Men
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Scaled Women
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Beginner Men
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Beginner Women
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Row
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250m
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250m
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250m
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250m
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100m
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100m
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Burpees over the bar
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2
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2
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2
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2
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2
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2
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Cleans
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155 – 5 reps
185 – 4 reps
205 – 3 reps
225 – 2 reps
245 – 1 rep
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65 – 5 reps
85 – 4 reps
105 – 3 reps
115 – 2 reps
135 – 1 rep
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95 – 5 reps
115 – 4 reps
135 – 3 reps
155 – 2 reps
185 – 1 rep
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45 – 5 reps
65 – 4 reps
85 – 3 reps
95 – 2 reps
105 – 1 rep
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Deadlifts
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115 – 5 reps
135 – 4 reps
155 – 3 reps
185 – 2 reps
205 – 1 rep
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65 – 5 reps
85 – 4 reps
105 – 3 reps
115 – 2 reps
135 – 1 rep
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WOD 2: Ball Out ‘til You Fall Out
7 Minute Time Cap
200m OH Plate carry. Anytime the plate hits the ground there is a 10 body weight squat penalty. Plate must be held over head. Plate can not be rested on head or on shoulders. Resting the plate on the shoulders or on the head will carry a 10 body weight squat penalty. Once the plate carry is complete use the remaining time to do as many Wall Ball Shots as possible.
Note: the distance for Beginners is to the end of the fence and back for the OH plate carry.
Rx Men 45# plate/20# MB
Rx Women 25# plate/14# MB
Scaled Men 45# plate/14# MB
Scaled Women 25# plate/10# MB
Beginner Men 25# plate/14# MB
Beginner Women 15# plate/10# MB
WOD 3: “Chip This”
10 Min Time Cap
Push Press: Hips and knees must be locked out. Arms must be fully extended with elbows in line or slightly behind ears.
DU's: The rope must pass 2 x's under the feet before the feet land on the ground.
T2B: Both feet (toes) must touch the bar at the same time. Only one foot touching the bar or not touching the bar at all will be considered a "NO REP"!
C2B: Chest must come in contact with the bar each rep. If the chest does not touch the bar it will be considered a "NO REP"!
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RX Men
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Rx Women
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Scaled Men
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Scaled Women
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Beginner Men
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Beginner Women
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Push Press
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155# x 30 reps
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105# x 30 reps
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115# x 25 reps
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75# - 25 reps
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75# - 20 reps
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45# - 20 reps
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Jump Rope
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30 DUs
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30 DUS
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75 singles
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75 singles
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60 singles
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60 singles
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Abs
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T2B x 30
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T2B x 30
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KTE x 25
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KTE x 25
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Sit ups x 20
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Sit ups x 20
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Jump Rope
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30 DUs
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30 DUS
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75 singles
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75 singles
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60 singles
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60 singles
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Pull
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C2B Pull up x 30
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Chin over Bar Pull Up x 30
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Chin over Bar Pull up x 25
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Ring Rows x 25
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Ring Rows x 20
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Ring Rows x 20
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