Train Harder Friday Night Throwdown

On the count of 3,2,1 go athletes will have 1 minute to complete as many sandbag cleans as possible, going straight into 6 minutes to complete as many rounds and reps as possible of the following WOD.

1Min Max Reps of sandbag cleans 

Immediately into - 

6 Min AMRAP 

Ascending ladder of: 

2 Chest to bar pull ups 

2 Cleans

2 Lateral bar over burpees 

4,4,4

6,6,6

8,8,8 

etc. 

Continue to increase reps by 2 for each movement, each round, until the time cap is met. 

See division and movement standards below.

Divisions Standards:

Scaled FEMALE and Scaled Masters FEMALE

Ring Rows

Cleans 65lbs

Burpees

Sandbag Cleans 50lbs

Scaled MALE and Scaled Masters MALE

Ring Rows

Cleans 95lbs

Burpees

Sandbag Cleans 75lbs

RX FEMALE, RX Masters FEMALE

Chest to Bar Pull Ups

Cleans 95lbs

Burpees

Sandbag Cleans 75lbs

RX MALE, RX Masters MALE

Chest to Bar Pull Ups

Cleans 135lbs

Burpees

Sandbag Cleans 100lbs

Movement Standards: 

Sandbag Cleans:

Sandbags must start from the ground. 

Athletes may deadlift the sandbag to the knees, torso or straight over the shoulder. 

Athletes must toss the sandbag clearly over the shoulder and behind the athlete for a valid rep.

Sandbags that are released to the side of the athlete or dropped in front of the athlete will be a NO REP. 

Ring Rows -

At the start of each rep, the arms must be fully extended. 

Athlete's hips must be in front of the rings at the beginning of each rep.  

The feet of the athlete must stay planted on the ground and remain within the box/area designated on the competition floor during the duration of the movement. 

Upon pulling elbows back the rings must touch both sides of the athlete's chest.

Rep is complete at full arm extension.

Chest To Bar Pull Ups -

At the start of each rep, the arms must be fully extended
with feet off the ground.

Gymnastics-style grips or gloves are permitted.

The rep is credited when the chest clearly comes into
contact with the bar at or below the collarbone.

Kipping or strict approaches are acceptable. 

Cleans -

Start each rep with the barbell on the ground.

Power cleans or squat cleans are permitted.

If a knee(s) touches the floor during the attempt, the  
rep will not count. 
 
The barbell must make contact with the shoulders at the receiving position of the rep. 

It is necessary to lock out the hips and legs to
complete the clean. This standard must be met before moving to the next rep or movement for the rep to count. 

Lateral Burpees -

The athlete MUST clearly jump over the barbell.

Both feet must be off the ground as the athlete passes over the bar.

Stepping over is NOT permitted unless you are in the scaled division.

The athlete does NOT need to use a two-foot takeoff.

Touching the barbell on the jump or step-over is a “no rep.”

The rep is credited when both feet have touched the ground on the opposite side of the barbell.

There is no requirement to land with both feet at the same time.

The athlete must be lateral to the barbell before starting the next rep.

Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.
 

Following the 1-minute rest after completing the Snatch and Grab each athlete will complete as many deadlifts as possible in 1-minute at the prescribed weight. Meeting movement standards at each rep. 

See division and movement standards below.

Divisions Standards: 

Scaled FEMALE and Scaled Masters FEMALE

105lbs

Scaled MALE, Scaled Masters MALE

155lbs

RX FEMALE, RX Masters FEMALE

155lbs

RX MALE, RX Masters MALE

225lbs

Movement Standards:

Deadlift -

Every rep will start with the barbell/plates on the ground. 

Hands must be outside the knees. Sumo deadlifts are
not allowed.

Arms must be straight throughout. No bouncing.

The rep is credited when hips and knees reach full
extension and the head and shoulders are behind the
bar.

Collars must be placed outside the plates.

This event is brought to you by Bear Komplex!

On the count of 3,2,1 athletes will have 6 minutes to complete as many rounds and reps as possible of the following WOD.

6 min AMRAP

50 wall balls to 10'/9' target
40 Alternating Dumbbell Snatches 50/35
30 Cal Ski Erg
At the end of 6 minutes there will be a 1-minute rest before starting the Grip and Rip.

Medicine balls will start from the floor and must not be touched until the official countdown. Upon 3,2,1, go athletes will complete 50 wall balls. Once completing their wall balls athletes will then go into 40 alternating dumbbell snatches, followed by 30 calories on the ski erg. If time permits athletes will enter in to their second round of wall balls, alternating dumbbell snatches and calories of the ski erg. Once the 6-minute cap has been met athletes will have 1 minute to rest before beginning the Grip and Rip.   

See the division and movement standards below. 

Divisions Standards:

Scaled FEMALE and Scaled Masters FEMALE

Wall Balls 10lb

Dumbbell 25lbs

Scaled MALE and Scaled Masters MALE

Wall Balls 14lb

Dumbbell 35lb

RX FEMALE, RX Masters FEMALE

Wall Balls 14lb

Dumbbell 35lb

RX MALE, RX Masters MALE

Wall Balls 20lb

Dumbbell 50lb

Movement Standards:

Wall Balls - 

The medicine ball must be picked up from the floor on the count on 3,2,1 GO.

Hip crease must go below the knee in the squat portion of this skill. Squats where the hip crease does not go below the knee will result in a no rep.

Medicine ball my not be held higher than the athletes face or lower than the athlete's torso during the squat portion of this skill. 

When thrown the center of the medicine ball must hit the specified target.

If the ball hits low or does not hit the target it is a no rep.

Dumbbell Snatches - 

Every rep starts with both heads of the dumbbell on
the ground.

The dumbbell must be lifted overhead in one motion.

Clean and jerks are NOT allowed.

Athletes must alternate arms after each repetition and may not alternate until a successful rep is completed.

Deliberately bouncing the dumbbell is not allowed.

The non-lifting hand and arm may not be in contact
with the body during the repetition.

The rep is credited when the dumbbell is locked out
overhead, with the hips, knees, and arm fully extended, and the dumbbell directly over, or slightly behind, the middle of the body.

The repetition must be clearly locked out before the
athlete switches hands.