Finals

WOD 1 (elite and scaled)

Find 1RM in 5 Minutes…

Snatch + Hang Snatch (any variation of snatch is allowed e.g. power, squat)

*without dropping bar

Rest 1 Minute

WOD 2

6 Minute Cap

“Randy”

75 Snatches for time (any variation of snatch is allowed e.g. power, squat, muscle)

Elite – (35/25kg)

Scaled – (30/20kg)

**THERE WILL BE A  PENALTY OF 5 BAR OVER BURPEES EVERY TIME YOU DROP THE BAR**

*** COMPLETE YOUR PENALTY BURPEES IMMEDIATELY AFTER “RANDY” ***

****CAN ONLY REST ON HANG OR OVERHEAD (CANNOT REST ON FLOOR OR BACK)

***** IF ATHLETE FAILS TO COMPLETE AFTER 6 MINUTE TIME CAP, REPS MISSED ARE ADDED ON TO TOTAL SCORE E.G. IF I ONLY GET TO 60 SNATCHS AND HAD 10 BURPEES PENALTY WITHIN WOD MY SCORE WOULD BE – 6:25 (15 SNATCHES + 10 BURPEES MISSED)

WOD 3

10 Min Time Cap 

For time

Elite – (50/35kg)

9 Thrusters

21 C2B (m) / Pull Ups (w)

15 Thrusters

15 C2B (m) / Pull Ups (w)

21 Thrusters

9 C2B (m) / Pull Ups (w)

Scaled – 40/25kg

9 Thrusters

21 Pull Ups (m) / Ring Rows (f) – top of the ring to be in line with shoulder, feet touching wall

15 Thrusters

15 Pull Ups (m) / Ring Rows (f) – top of the ring to be in line with shoulder, feet touching wall

21 Thrusters

9 Pull Ups (m) / Ring Rows (f) – top of the ring to be in line with shoulder, feet touching wall

WOD 4

2 Rounds for time (9 Minute cap)

Elite

25 Deadlift (105/70kg)

50 Double Unders

25 HSPU

50 Double Unders

Scaled

25 Deadlift (80/45kg)

25 Double Unders

25 Hand Release Push Up

25 Double Unders

** SCORE IS FOR TOTAL REPS.

*** IF YOU COMPLETE 2 FULL ROUNDS WITHIN 9 MINUTE CAP THE WORKOUT IS OVER AND YOUR TIME WILL ACT AS A TIE-BREAK

****HSPU HEIGHT UST BE SET UP PRIOR TO WORKOUT WITH HEELS VISIBLY OVER THE LINE

Semi Final (TOP 6 OF EACH CATEGORY)

Elite (+10 kg)

10 Minute Ladder AMRAP

1 Squat Clean (80/40kg)

1 Rope Climb 15” (m) / 12” (f)

2 Squat Clean (90/50kg)

2 Rope Climbs 15” (m) / 12” (f)

3 Squat Clean (100/60kg)

3 Rope Climbs 15” (m) / 12” (f)

4 Squat Clean (110/90)

4 Rope Climbs 15” (m) / 12” (f)

5 Squat Clean (120/100)

5 Rope Climbs 15” (m) / 12” (f)

And so on up the ladder…

Scaled (+10/+5kg)

1 Squat Clean (40/25kg)

1 Rope Climb 12” (m) / Floor To Standing (f)

2 Squat Clean (50/30kg)

2 Rope Climb 12” (m) / Floor To Standing (f)

3 Squat Clean (60/35kg)

3 Rope Climb 12” (m) / Floor To Standing (f)

4 Squat Clean (70/40kg)

4 Rope Climb 12” (m) / Floor To Standing (f)

5 Squat Clean (80/45kg)

5 Rope Climb 12”  (m) / Floor To Standing (f)

And so on up the ladder…

*ATHLETES MUST CHANGE OWN WEIGHTS

** FLOOR TO STANDING – SHOULDERS MUST START AND FINISH ON FLOOR FOR REP TO COUNT, LEGS AND HIPS MUST STAY FULLY EXTENDED TO STANDING

Final (TOP 3)

12 Minute Time Cap

Elite

10-8-6-4-2

Muscle Ups (m) / Ring Pull Ups (f)

Alternating Pistols (e/s)

D-Ball Ground to Over Shoulder 30-40-50-60-75 (m) / 15-30-40-50-60 (f)

50/40 Cal Bike

Scaled

10-8-6-4-2

Ring Pull Ups (m) / Pull Ups (f)

Alternating Overhead Lunges (20/10kg) e/s

D-Ball Ground to Over Shoulder 15-30-40-50-60 (m) / 9-15-30-40-50

50/40 Cal Bike

Absolutely amazing event, well done to all the athletes. For all images and clips check out Jersey Throwdown Facebook page by clicking here

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