O-Town Throwdown 2023

2 Rounds for Time

30 Dumbbell Shoulder to Overhead

30 Dumbbell Box Step Over 24/20

30 Calorie Assault Bike

12 Minute Time Cap

Dumbbell Weights:

RX 50/35 (two dumbbells)*

Scaled 35/20 (two dumbbells)*

*One pair of dumbbells per athlete

Shoulder to Overhead may be strict shoulder press, push press, push jerk, split jerk or thruster

Dumbbells must be picked up from the floor

Dumbbells must be held in suitcase position while completing dumbbell box step overs

One partner is working while the other rests

5 synchronized burpee penalty if any athlete drops dumbbells from a considerable height (any height above the knee).

8 Minute AMRAP

0-4:00 

400 Meter run together

Max rep cleans (Weight 1)

4:00-8:00 

400 Meter run together

Max rep cleans (Weight 2)

RX Weight 1: 155/105, Weight 2: 185/125

Scaled Weight 1: 95/65, Weight 2: 135/95

Score is max clean reps

Run must be completed together

Both partners must return to their lane assignment before an athlete can begin cleans. 

One partner cleans while the other rests

Divide reps however you choose

Athletes will receive assistance for weight changes

For Time:

1000 Meter Row 

30 Burpees over Rower

7 Minute Time Cap

One athlete working at a time. 

Partners may divide up the row distance and burpees however they choose.  

Row will be completed on a Concept 2 rower.

Burpees may be lateral over or facing.  Chest and thighs must touch the ground, both feet must travel over the rower.  

RX: Athletes must have both feet in the air at the same time when jumping over the rower. 

Scaled: Athletes may jump or step over the rower.

Teams will have 6 minutes to establish a 3 rep max front squat.

0-1:30 Athlete 1

1:30-3:00 Athlete 2 

3:00-4:30 Athlete 1 (2nd attempt)

4:30-6:00 Athlete 2 (2nd attempt) 

Each team will be provided a 35# and a 45# barbell. Barbells will be taken from the rack. Athletes may take multiple attempts at the declared weight within their allotted 90 second interval. Reps must be completed within the 90 seconds. 

Each team will be given 4 minutes to load barbells and complete warm up sets.  

Score is combined weight (heaviest weight lifted for each athlete) 

Any front rack barbell position is allowed. (Traditional, arms crossed etc.) 

Lifting straps or lifting aids are prohibited. Weight belts and weight lifting shoes are allowed.