Bangkok Throwdown 2019

F: HS Hold 

M: 3RM Max deficit HSPU

3 rep max deficit kipping HSPU

3 rep max deficit kipping HSPU

M: 4 bar muscle ups/F: 8 kipping pull ups
48 meter carry + 12 sandbag squats (4 squats after each completed 16 meters)
M: 15 chest to bar pull ups/F: 8 kipping pull ups
16 sandbag and burpee over box (M: 40” box, F: 40” box)

21-15-9

M: toes to bar - pull-ups - HSPU (floor)

F: toes to bar - burpees over bar – push-ups

21-15-9

Clean and jerks - OHS - hang cluster (40/25)

1RM Clean

Event 2B: For Max Weight (1100-1500)

1 RM Clean and Jerk

Clean and Jerk

3 max attempt: Parallette L-Sit/Tuck Hold

3 max attempt: Parallette L-Sit/Tuck Hold

Event 3B: 4 Rounds For Time (400-1600)
“Uppers and Downers”
16M/12F Cal Ski
8 deadlifts (90/60)
3 Rope Climb (3 standard)

16M/12F cal ski

8 deadlifts 120/85

16M/12F meter handstand walk

3 Rope Climbs (M: 1 legless 15’ + 2 standard 15’, W: 1 legless to 13’ + 2 standard 15’)

250/200 meter row

25/20 cal bike

16 m (8L/8R) single arm kb front rack lunge (24/16)

250/200 meter row

25/20 cal bike

16 m (8L/8R) single arm KB overhead lunge (32/24)

1RM Snatch

1RM Snatch

3RM touch and go deadlift

In 90 seconds:

8-length shuttle run

4-length sled push Max distance Erg Bike in the remaining time

*hand must touch lines on the shuttle run

**sled must fully cross lines on sled push

***hands and feet off the Bike at judges call

000-050 Max Burpees to rings (target height 232 cm, same for men and women)

100-150 Max Double Unders

200-250 Max Rep Ring Muscle-ups

300-350 Max Shuttle Sprints (8 meters per shuttle)

48 meter 4-P Sandbag Carry + 12 synched sandbag squats (4 synched squats after each completed 16 meters)

30 2-P synched HSPU (others must HS hold)

30 MM alternating sandbag over box (40” box) + 30 FF alternating sandbag over box (40” box)

30 2-P synched TTB (others must dead hang)

*Sandbag weights: 60/50/40/30
**MM and FF pairs perform sandbag over box simultaneously

27 Worm Thrusters (125 kg)

27 4-P synched burpees over worm

21 Worm Thrusters

21 2-P synched chest to bar pull ups

15 Worm Thrusters

15 2-P synched chest to bar pull ups

9 Worm Thrusters

9 4-P synched burpees over worm

3 Rounds For Time

Part A) Performed in MF pairs

MF Pair 1: 8 shared barbell deadlift into barbell hold (160 kg)

MF Pair 2:  (M) 35 Cal Ski, (F) 25 Cal Ski

Part B) MF pairs working simultaneously on two ropes

MF Pair: 8 rope climbs

MF Pair: 8 rope climbs

Part C) MF working simultaneously in separate lanes

MF Pair: 32-meter handstand walk

MF Pair: 32-meter handstand walk

100 Combined Cals ALL machines (Bike: WW Row: MM)

+100 Combined Cals ALL machines (Bike: MM Row: WW)

4P: 16 meter worm lunge with underarm hold (125 kg)

Choose either MM/WW Pair: Max clean and jerks (score = combined weight, one lifter at a time-sharing 1 barbell)

Choose either WW/MM Pair: Max snatch (score = total score, one lifter at a time, sharing 1 barbell)

In 2 minutes

MF pair 1: 10 length shuttle (performed at the same time in different lanes)

MF pair 2: 6 length sled push (performed at the same time in different lanes)

4P: accumulated max distance on Erg Bike in remaining time

*hand must touch lines on shuttle run

**sled must fully cross lines on sled push

***hands and feet off the Bike at judges call