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11YR Throwdown WOD’s

By October 30, 2020No Comments
Masters 2019 Champs

11YR THROWDOWN 

Events

 

Event 1 “Assaulting &  24’s”

A) Complete for time:

  • 200/150 Cal Bike

B) 3 Rounds for Time

  • 24 Pull Ups
  • 24 DB Power Cleans
  • 24 T2B
  • 24 DB Mixed OH W Lunges (OH, SC)
  • 24 HSPU 


*20 min Cap


//Fitness – Pull Ups, K2ML or T2B, DB (35, 20), HRPU or HSPU with AbMat 

//Performance – C2B, T2B, DB (50,35), HSPU 

  • 1 Athlete works on completing A, 1 Athlete works on completing B, both are for time and separate scores
  • Athletes can switch at their discretion
  • 2 Scores:
    • A) Time on Cal Bike
    • B) Time on 3RFT

Event 2 // “Two Girls and a Bar & “R Rated Relay Race”


A) “Two Girls and a Bar”

15 min AMRAP

  • 150 Wallballs “Heavy Karen”
  • 60 Power Snatched “Double Isabel”
  • 30 Bar Muscle-ups

    • *Athletes are to attack the workout in “I go, you go” style
    • rest till minute 20

// Fitness: WB (20, 14) Snatch (95, 65)

// Performance Rx: WB (30, 20) Snatch (135, 95),

B) “R Rated Relay Race” People Choice

Complete for time

  • 6-5-4-3-2-1
  • Rope Climbs
  • 200 meter Row 

// Fitness: Rope Climb with feet on Box, or Double the Singles

// Performance Rope Climbs, Double-Unders 

    • Relay race, 1 person does the set of 6 plus row, then the next does 5 and row, and so on…etc.
    • 2 Scores for Event 2
      • A) Total Reps
      • B) Total Time for Relay

 

Event 3 “Bring the Heat & Lifting the House”

A) Complete for time:

  • 21-15-9
  • Synchro Thrusters
  • Synchro lateral Burpees over the bar

*10 min cap

B) @ minute 10:00-20:00

  • Find a 1 RM Max Hang Clean

// Fitness: (75, 55)

// Performance Rx: (95, 65)

    • 2 Scores for Event 3
      • A) Time on 21-15-8
      • B) Combined total weight/load

 

 

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