2024 North County Throwdown

WOD #2 - A Handsome Salmon

AMRAP 15

20 toes-to-bar
30 pistols
Snatch

• Snatches ascend by 2 reps each round
  4 - 6 - 8 -10…

• RX -
  • 135/95
• SX -
  • 95/65
  • Knee raises, Air Squats

• M/M teams will have (1) 45 LBS barbell
• F/F teams will have (1) 35 LBS barbell
• M/F teams will have (1) 35 LBS barbell and (1) 45 LBS barbell loaded to each athletes weight
• Teams can split reps as they see fit, one athlete working at a time

SCORE - total reps completed

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Floater - Uni-Pug

AMRAP 7

Max calories on SKIERG
Athlete #1 ski’s while athlete #2 holds a deadlift at the top position

• RX
  • M/M - 305 LBS (45 LBS barbell)
  • F/F - 195 LBS (35 LBS barbell)
  • M/F - 195 LBS (35 LBS barbell)
• SX
  • M/M - 205 LBS (45 LBS barbell)
  • F/F - 115 (35 LBS barbell)
  • M/F - 115 (35 LBS barbell)

• Athlete on SKIERG can only ski while athlete #2 is performing the deadlift hold with hips and knees fully extended and shoulders behind the bar.
• Once the barbell begins a descent to the ground from the top position, the athlete on the SKIERG will stop skiing and let the handle of the SKIERG rest.
• The athletes must switch positions once the barbell touches the ground
• Example - Athlete #1 skiing will transfer to deadlift and athlete #2 will transfer to skiing
• No lifting straps allowed
• Back belt/brace are allowed
• Deadlift is a conventional deadlift. A sumo deadlift is not allowed.

SCORE: calories at end of 7 min

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WOD #1 - Grizzley Bear

Clean and Jerk Ladder

Male - 95 / 115 / 135 / 155 / 165 / 175 / 185 / 205 / 215 / 225 / 235 / 245 / 255 / 265
Female - 65 / 75 / 85 / 95 / 105 / 115 / 125 / 135 / 140 / 145 / 150 / 155 / 165 / 175

• All divisions will perform the same Clean + Jerk ladder
• Athletes will lift individually. A team's score will be the sum of each athlete’s heaviest successful lift.
• 00:45 lift time / 00:15 transition time to next station
• Athletes will have as many attempts at the weight within the 00:45 time domain
• If an athlete does not successfully complete the lift in the 00:45 domain, they will exit the ladder
• Clean + Jerk must be completed in the 00:45 time domain, meaning the barbell must be lifted to the locked out overhead position by the 00:45 time point. This is necessary to prevent a backup between barbells.
• 14 total stations
• Permissible Lifts:
  • Clean - Power or Squat
  • Shoulder-to-Overhead - Strict Press, Push Press, Power Jerk, Split Jerk

SCORE - Total combined weight lifted for the team. At the final station, athletes may perform as many lifts as possible of the complex within the 00:45 window, adding 5 LBS to the total per individual athlete.

• • • Example: Female teammate lifted 175 LBS x 2 reps. This would increase the overall weight to 180 LBS for her total.

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Workout #3 - A Pomeranian of Light and Wonder

For Time:

300 double-unders
150 calories on assault bike
75 partner wallball shots

• RX -
  • M/M - 20# wallball, 10’ target
    F/F - 14# wallball, 9’ target
    M/F - 14# wallball, 9’ target
• SX - single unders
  • M/M - 14# wallball, 10’ target
    F/F - 10# wallball, 9’ target
    M/F - 10# wallball, 9’ target

• Teams can split reps as they see fit for the jump rope and calories on assault bike
• Each athlete must complete at least one rep of the double unders/singles unders and at least one calorie on the assault bike
• The wallball shot must be performed as a team, see movement standards
• Athletes are allowed to bring their own jump rope

SCORE - Time to finish workout
TIME CAP - 14 min

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