AF THROWDOWN - INDIVIDUAL

For Time

30 Dball to Shoulder

RX (125/90)

Int (90/70) 

Sc (70/50)

RX Men will use a cerebus stone sandbag.

All other weights will be rubber tread dballs.

https://www.goarmy.com/how-to-join/requirements/fitness/acft-throw

Taking an event from the Army ACFT, the standing power throw! All divisions will use a 10lb ball.

This will be run very similar to the ACFT event, in that athletes will get one practice throw and two attempts, with their furthest event being their score.

3 Rounds For Time

10 Pull Ups

10 Dumbbell Ground to Overhead (Right Arm)

15ft Dumbbell Overhead Walking Lunges (Right Arm)

10 Dumbbell Ground to Overhead (Left Arm)

15ft Dumbbell Overhead Walking Lunges (Left Arm)

Pull-Ups/DB

RX (Chest to Bar) (70/50)

Int (Chin Over Bar) (50/35)

Sc (Jumping) (35/20)

AMRAP 15:

2-4-6-8+2...

Sandbag Deadlift (to box)

Box Jump Over

Shuttle Run with Sandbag

(Sandbag)(Box)

Men / Int Women (50)(24/20)

Scaled Women (35)(20) (jump or step over)

FOR TIME:

20 Axle Bar Deadlifts

20 Pogo Burpees Over Bar

20 Axle Bar Deadlifts

RX (225/155)

Int (185/125)

Sc (155/105)