SOS Throwdown Live Event

WOD 3b commences 90 Seconds after 3a finishes (6.30-9.30mins of the workout)

Max Clean and Jerks in 3 minutes

Frontline Warriors - 90/60kg

Guardian Angels - 75/50kg

At minute 6.30 of the rolling clock, the athlete starts repping out clean and jerks in the 3 minute window.  The bar must touch the floor between each rep.

Clean:

The athlete picks the bar off the floor to the front rack position using either a squat, power or split clean; there is no requirement to stand fully before moving onto the STOH section of the Clean and Jerk.

STOH:

Any variation of shoulder to overhead is permitted - strict, push press, push jerk, split jerk.

The bar starts from the front rack position and lifted to an overhead position - the finishing position is with the athlete stood up fully with their knees, hips, shoulders and arms fully locked out and their feet under their hips (i.e they need to recover from the split jerk).  The overhead position is demonstrated by the ears being hidden or in front of the athlete's arms.

10 minutes Ladder

10/8 cal row

1,2,3,4,5,6... Thrusters

The Academy - 30/20

The Probationers - 40/30

Each round the athlete completes the calories on the row, on the first round they perform 1 Thruster and then head back to the rower.  On the second round they complete 2 thrusters and each round the thrusters increase by 1 rep, but the row remains the same.

Rower:

Athletes can adjust the dampener to any setting.  On the 3-2-1 go they take hold of the handles and row the calories, they are not permitted off the rower until the calories are complete.

Thrusters:

The bar starts on the floor and the athletes lifts this to the front rack positon.  They then complete a squat with hip crease going below the level of the knee and then in a continuous movement press the bar overhead so that it is fully locked out overhead.  This can be seen by the ears being covered by the arm or visible in front of the arms.

Academy - Male
3RFT - 12 Min T/C

30DUs/ 60 SUs
10 TTB/ 20 Knee Raises
30DUs/ 60 SUs
15 HRPUs
30DUs/ 60 SUs
10 Pull Ups

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Academy - Female
3RFT - 12 Min T/C

30DUs/ 60 SUs
20 Knee Raises
30DUs/ 60 SUs
15 HRPUs
30DUs/ 60 SUs
15 KBS (16kg)

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Probationers - Male
3RFT - 12 Min T/C

30DUs/ 60 SUs
15 TTB/30 Knee Raises
30DUs/ 60 SUs
10 HSPUs (abmat), 20 HRPUs
30DUs/ 60 SUs
5 C2B

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Probationers - Female
3RFT - 12 Min T/C

30DUs/ 60 SUs
15 TTB/30 Knee Raises
30DUs/ 60 SUs
20 HRPUs
30DUs/ 60 SUs
10 Pull Ups/ 20 KBS (16kg)

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Movement Standards:

Skipping - standard skipping with Single unders (SUs) having the rope spin once and Double Under (DUs) having the rope spin twice with every jump.  There is no penalty for scaling back, but 2 SUs = 1 DU.

Knee Raises - the athlete will hang from the bar with their body out straight and heels behind the vertical line beneath the bar and lift the knees so they are above the horizontal line of the hip crease.

TTB - the athlete will hang from the bar with their body out straight and heels behind the vertical line of the bar and lift their feet so both feet touch the bar between their hands at the same time; heels return behind the vertical line of the bar before the next rep can commence if linking reps together.

HRPUs - the athlete will start on the floor in a high plank position and lower their body to the floor.  The athlete is required to touch their hands above their head before they press off the ground back to the starting position. Snaking or using knees are permitted so long as they return to the high plank position for the rep to count.

HSPUs - the athlete will commence the rep with their head on the ab mat and hands either side - on the plates if flat or deficit, plates must remain touching the abmat.  They will then press to achieve a handstand with their arms and shoulders locked out with their ears hidden by their arms or in front of the arms.  At the finish position, only the feet can be in contact with the wall.  Kipping or strict reps are permitted.

Pull Ups/ C2B - the athlete will start from a hanging position on the pull up bar.  They will then pull themselves up so that their chin (pull up) is over the bar or anyone below the collar bone is in contact with the bar (C2B.  They must return to a hanging positon i.e arms fully straight between each rep.  Kipping/ strict and butterfly reps are permitted.

KBS - the Kettlebell starts on the floor and the athlete swings the KB over their head so that their arms are locked out and the kettlebell is over the vertical line of their body - hips, shoulders, knees must be locked out.  The eas fo the athlete will be hidden or in front of the athlete's arm to show true lockout.  The KB does not have to touch the floor between reps.

Bar Muscle Ups - the athletes starts from a hanging position and traverses the bar to get on top of it and ensure that their arms are locked out on top prior to returning to the starting position; therefore lock-out can't be achieved whilst falling back.  Uprights and turnovers are not permitted. Reps can be strict or kipping.

Academy/ Probationers

5minute Time Cap

15-12-9

Hang Snatches (Academy 30/20 | Probationers 35/25)

12-12-12

Wall balls

The athletes will complete their first round of snatches and then onto the wall balls, then repeat 2 more times.  The reps on the snatches and wall balls decrease each round.

Hang Snatches:

The first rep must be deadlifted from the floor to full extension, only then can the first rep be commenced.  The bar must be lifted from anywhere above the knee to a locked out position overhead in one motion.  The finish position is fully standing with the bar overhead; demonstrated by the hips, knees and shoulder fully locked out in a stacked position.  The ears must be hidden or in front of the arms to show this full lock out.

A squat/power or split snatch is permitted - but on all reps the athlete must finish in the position mentioned above.

Wall Balls:

The athlete picks the ball up and ensures that a squat is completed with the hip crease below the knee.  The athlete stands up and throws the ball at the target ensuring the ball hits it on the way up.

Athletes don't need to stand up with the ball when they have picked it off the floor.

WOD 3b commences 90 seconds after 3a finishes (6.30-9.30mins of the workout)

Max Clean and Jerks in 3 minutes

Academy - 60/40kg

Probationers - 70/40kg

At minute 6.30 of the rolling clock, the athlete starts repping out clean and jerks in the 3 minute window.  The bar must touch the floor between each rep.

Clean:

The athlete picks the bar off the floor to the front rack position using either a squat, power or split clean; there is no requirement to stand fully before moving onto the STOH section of the Clean and Jerk.

STOH:

Any variation of shoulder to overhead is permitted - strict, push press, push jerk, split jerk.

The bar starts from the front rack position and lifted to an overhead position - the finishing position is with the athlete stood up fully with their knees, hips, shoulders and arms fully locked out and their feet under their hips (i.e they need to recover from the split jerk).  The overhead position is demonstrated by the ears being hidden or in front of the athlete's arms.

Academy/Probationers

15/12 Calorie C2 Bike

15 BJOs

15/12 Calorie Ski

10 BJs

15/12 Calorie Row

5 BBJOs

Athletes will be starting every 5 minutes we no break between heats.  The heat will start sat on their bikes and on 3-2-1 GO complete the set of calories before moving forward to complete the box jump overs.  Then onto the ski erg to complete these calories and then the box jumps before moving onto the row for the final set of calories.  Once complete, the athletes will move onto the final burpee box jump overs before finishing the workout.

Calories:

Athletes must remain on the kit until the calories have hit their numbers.

Box Jump Overs:

Athletes start on one side of the box and must traverse to the other side.  Step downs are permitted for all categories, but jump ups must be conducted by Guardian Angels and Frontline Warriors.  The athletes cannot touch the box with any other part of their body other than their feet.  For step ups/Box jumps both feet must be on top of the box before they come down the other side.

There is no requirement to extend on the top of the box.

Box Jump:

Athletes will jump (Guardian Angels/ Frontline Warriors) or step up permitted (Academy/ Probationers).  On the top of the box, athletes must be stood up fully under control with hips and knees extended. Step down or jumps downs permitted by all athletes.

Burpee Box Jump Overs:

Athletes will complete a burpees facing the box (not side on) ensuring chest and thighs touch the ground at the same time.  The will then complete a BJO as described above.