AppleTown Throwdown No. 7

AppleTown Throwdown VII – 2023

Individual - WOD #1

1a

60 Calorie Bike

For Time (This time will be used as a Tie breaker if needed)

-Immediately after completing 60 calories on the bike-

1b

20 Thrusters 135/95#

30 Over the Bar Burpees

20 Power Snatches 135/95#

30 Burpee Box Jump Overs 30/24”

For Total Time

AppleTown Throwdown VII – 2023

Individual – WOD #2

2a

6 Minutes to heaviest 1 rep Snatch (Squat, Power or Split)

Scoring: 1 rep max times 2 = Score (ex. 100lbs x 2 = 200 for your score)

- 1 Min Rest –

2b

6 Minutes to heaviest 1 rep Clean (Squat, Power or Split)

Scoring: 1 rep max times 1.5 = Score (ex. 100lbs x 1.5 = 150 for your score)

- 1 Min Rest –

2c

2 Min Max Rep Deadlift 315/215#

Scoring:  Weight used x total reps completed = score

AppleTown Throwdown VII – 2023

Individual – WOD #3 - 20 Min CAP

50 Double Unders – 50 Alternating DB Snatch 50/35#

40 Double Unders – 40 Kettlebell Swings 55/35#

30 Double Unders – 30 Bar Muscle Ups (male) / Chest to Bar Pull ups (female)

20 Double Unders – 20 Wall Ball Shots 20/14#

10 Double Unders – 10 Alternating DB Snatch 50/35#

20 Double Unders – 20 Kettlebell Swings 55/35#

30 Double Unders – 30 Chest to Bar Pull ups (male) / Pull ups (female)

40 Doubel Unders – 40 Wall Ball Shots 20/14#

For Time

TEAM WOD #1

“You Go, I Go”

One partner completes a round before their partner completes a round.

All rounds and reps completed will be scored as total reps.

16 Min AMRAP

10 Calorie Bike

8 Step Over the Bar Burpees 

6 Thrusters 65#

Total Reps

TEAM WOD #1

“You Go, I Go”

One partner completes a round before their partner completes a round.

All rounds and reps completed will be scored as total reps.

16 Min AMRAP

8 Calorie Bike

8 Over the Bar Burpees 

6 Thrusters 65#

Total Reps

TEAM WOD #1

“You Go, I Go”

One partner completes a round before their partner completes a round.

All rounds and reps completed will be scored as total reps.

16 Min AMRAP

10 Calorie Bike

8 Over the Bar Burpees

6 Thrusters Rxd-115#

Total Reps

TEAM WOD #1

“You Go, I Go”

One partner completes a round before their partner completes a round.

All rounds and reps completed will be scored as total reps.

16 Min AMRAP

8 Calorie Bike

8 Over the Bar Burpees 

6 Thrusters 85#

Total Reps

TEAM WOD #2

You Pick the Weight – Max Reps

2a

4 Min Max Reps Deadlift – Team score is rep number times weight –

Both members must use the same weight.

You must use the weight you choose for the entire workout.

Female

185#

125#

80#

-Rest 2 Min-

-Then-

2b

8 Min to Heaviest Complex – Team score will be the combined heaviest lift by each partner -

Deadlift + Hang Clean + Shoulder to Overhead – Lifter must pause for 1 second before performing the next movement. (ex. DL (hold 1 sec) Hng Cln (hold 1 sec) S2OH)

All three movements must be successfully lifted without dropping the bar for the lift to count.

Again, the combined heaviest lift of each partner will be the team score.

TEAM WOD #2

You Pick the Weight – Max Reps

2a

4 Min Max Reps Deadlift – Team score is rep number times weight –

Both members must use the same weight.

You must use the weight you choose for the entire workout.

Male

275#

185#

115#

-Rest 2 Min-

-Then-

2b

8 Min to Heaviest Complex – Team score will be the combined heaviest lift by each partner -

Deadlift + Hang Clean + Shoulder to Overhead – Lifter must pause for 1 second before performing the next movement. (ex. DL (hold 1 sec) Hng Cln (hold 1 sec) S2OH)

All three movements must be successfully lifted without dropping the bar for the lift to count.

Again, the combined heaviest lift of each partner will be the team score.

TEAM WOD #3

3a

400m weighted run Beg-25# Plate

For Time (This time will be used as a Tie breaker if needed)

One partner carries the plate.  Teams can exchange the plate at any time or not at all.  Both run together.  Team must come to a complete stop to exchange weight. Both team members must cross the finish line to finish.

-Then-

-Immediately after completing 400m Run-

3b

100 Alternating DB Snatch Beg-30#

80 Kettlebell Swings Beg-35#

60 Wall Ball Shots Beg-14#

*Non-working partner must hold a plate overhead* Beg-25#

For Total Time

TEAM WOD #3

3a

400m weighted run Int-25# Plate

For Time (This time will be used as a Tie breaker if needed)

One partner carries the plate.  Teams can exchange the plate at any time or not at all.  Both run together.  Team must come to a complete stop to exchange weight. Both team members must cross the finish line to finish.

-Then-

-Immediately after completing 400m Run-

3b

100 Alternating DB Snatch Int-25# 

80 Kettlebell Swings Int-25#

60 Wall Ball Shots Int-12#

*Non-working partner must hold a plate overhead* Int-25# 

For Total Time

TEAM WOD #3

3a

400m weighted run Rxd-35# Plate

For Time (This time will be used as a Tie breaker if needed)

One partner carries the plate.  Teams can exchange the plate at any time or not at all.  Both run together.  Team must come to a complete stop to exchange weight. Both team members must cross the finish line to finish.

-Then-

-Immediately after completing 400m Run-

3b

100 Alternating DB Snatch Rxd-35#

80 Kettlebell Swings Rxd-35# 

60 Wall Ball Shots Rxd-14#

*Non-working partner must hold a plate overhead* Rxd-35# 

For Total Time

TEAM WOD #3

3a

400m weighted run Rxd-45/35#

For Time (This time will be used as a Tie breaker if needed)

One partner carries the plate.  Teams can exchange the plate at any time or not at all.  Both run together.  Team must come to a complete stop to exchange weight. Both team members must cross the finish line to finish.

-Then-

-Immediately after completing 400m Run-

3b

100 Alternating DB Snatch Rxd-50/35#

80 Kettlebell Swings Rxd-55/35#

60 Wall Ball Shots Rxd-20/14#

*Non-working partner must hold a plate overhead* Rxd-45/35#

For Total Time