SOS Throwdown Summer Live Event

Frontline Warriors

12 minute AMRAP:

200m run

21 Wall Balls (9/6)

15 DB Hang Snatch (22.5/15)

9 Deadlift (90/55)

Academy

12 minute AMRAP:

200m run

15 Wall Balls (9/6)

12 DB Hang Snatches (15/10)

9 Deadlift (75/45)

Frontline Warriors:

Every 90 seconds x 6 rounds:

12/10 cal row

in the remaining time accumulate points:

TTB 1pt

Pull Ups 2pts

C2B 3pts

Muscle Ups 5pts

Academy:

Every 90 seconds x 6 rounds:

10/8 cal row

in the remaining time accumulate points:

Knee Raises 1pt

KBS 2pts

TTB 3pts

Pull Ups 4pts

C2B 5pts

Workout Flow:

On the first round athletes will be sat on the rower and on will complete the calories; they will then commence scoring points. You can switch between movements as often as you like, but a change between movements requires a full reset - release from the bar and feet on the floor.

Individual movements will be demonstrated on the day.

In a 12minute rolling clock:

0-4mins - 3RM Push Press

4-8mins - 2RM Front Squat

8-12mins - 1RM Cluster

Score is the combined total of the heaviest weight for each sub section.

Frontline Warriors

For time - 10min Time Cap:

Buy in - 60 DUs

Then partition:

60 BJOs (24/20")

40 Dual DB STOH (22.5/15)/ 80 s/a DB STOH

20 Cleans (70/45)

Then Cash Out - 60 DUs

Academy

For time - 10min Time Cap:

Buy in - 60 SUs

Then partition:

60 Box Overs (24/20")

40 Dual DB STOH (15/10)/ 80 s/a DB STOH

20 Cleans (50/30)

Then Cash Out - 60 SUs

Workout Flow:

Athletes will complete all the skipping in the buyin before moving to the main body of the work out, which is a partition style workout.  You can choose to complete as written or break it down as you want so long as you complete all the reps in each area; this means you could split into rounds or just smash through changing when you want, for an example:

5 rounds:

12 BJOs

8 Dual DB STOH

4 Cleans

Once you have completed the main body, you then move onto the cash out on the skipping rope to complete WOD 4.

Points of performance:

Box Jumps Over - Frontline Warriors will jump on the box and step down.  Academy can step or jump up, but must step down for the rep to count.

STOH - athletes in either category can use 1 or 2 DBs for the reps; if a single DB is used then 2 reps = 1 point towards the total of 40 dual DB STOH reps.  Therefore 40 Dual reps or 80 single reps.  Athletes can start with 2 and then drop to 1 during the workout.

Movement standards will be shown in the morning of the competition, but other than those stated, the rest are standard movement requirements.