Monster Throwdown 2022

Your best out of 3 attempts of 5 front squats 

Your max clean + your 3x5 front squat

• Each athlete's 3 lifting weights are entered at team check in
• Squat clean does not count as your first squat
• From the ground (not the rack)
• Score is total weight of each member's heaviest successful lift.
• Time cap of 15 mins.

Everyone one can participate BUT.... What team has more Grit to hold on?

EMOM STYLE😤

6 rounds of 3 Reps

4 Rounds of 5 Reps

10 rounds of 7 Reps

Scaled Movements/ Weights:

• Burppee DB dealifts- 35's/25's DBs
• Step Overs- 20 Box
• KB Swings-35/26 KB

Reps Given When:

• Burpee Deadlifts- chest must touch the ground, full extension (shoulders over hips with knees and hips open), feet must be inside the dumbells
• Box Step Overs- must step down, rep counted on the once fully over
• KB Swing- Knees, hips at full extension with bottom of KB facing the ceiling

WOD Details:

• 3 team members working at the same time
• All 3 memebers must complete reps & movements within the min
• Tag in one team member at a time
• Tag in only when a full round has been completed
   

Everyone one can participate BUT.... What team has more Grit to hold on?

EMOM STYLE😤

6 rounds of 3 Reps

4 Rounds of 5 Reps

10 rounds of 7 Reps

RX Movements & Weights:

• Burpee Deadlifts 53's/35's DBs 
• Box Jump Overs 24 Box
• KB Swing 53/35 KB

Reps Given When:

• Burpee Deadlifts- chest must touch the ground, full extension (shoulders over hips with knees and hips open), feet must be inside the dumbells
• Box Jump Overs- 2 feet take off, must step down
• KB Swing- Knees, hips at full extension with bottom of KB facing the ceiling

WOD Details:

• 3 team members working at the same time
• All 3 members must finish all 3 movement within the min
• Tag in one team member at a time
• Tag in only when a full round has been completed
• 20 min cap if you can make it..

Lets see how strong you are to the Core!

WOD Details:

• Static core hold for time*
• RX: Ring L sit hold 
• Scaled: Box knees raise hold
• Score is total time of the team accumilated 
• All team members will participate 
• Part✌️ is back to back 

Time Stops When:

• Once heels hit the plate (RX)- 
• Once knees drop below parallel (Scaled) 

Testing

Strategy - Strength- Teamwork - Skill

FOR TIME

WOD 1:

• Double Unders
• Chest 2 Bar
• Handstand Hold

Option A: 2 Rounds

• 200 Double Unders
• 50 C2B
• 2:00 Handstand Hold (Min each partner :30)

Option B: 4 Rounds

• 100 Double Unders
• 25 C2B
• 1:00 Handstand Hold (Min each partner :30)

WOD 2:

• Double Unders
• T2B
• Shoulder to Overhead

Options A: 2 Rounds

• 200 Double Unders
• 50 T2B
• 40 Shoulder to Overhead (min each partner 10)

Options B: 4 Rounds

• 100 Double Unders
• 25 T2B
• 20 Shoulder to Overhead (min each partner 10)

RX Movements & Weights:

• Double unders
• Chest 2 bar
• T2B
• Free standing handstand holds ( Stop watch time starts when both feet leave the ground. Time stops when athlete leaves box or feet touches the ground) 
• Shoulder to Overhead 185/125 (2 members will need to be able to perform on team) 

WOD Details:

• 2 wods for time
• 2 options to select per wod A or B
• You choose what option and what members will be paired up
• Score is elapsed time when both wods are done
• Tie breaker is when the first wod is completed
• All members will participate 
• Immediately completed after part 1