Watertown Throwdown

For Time

12:00 Time Cap

1 Round each of:

36 double unders/ 72 single unders

12 Alt DB snatch

24 Alt DB stepback Lunges

12 Alt DB snatch

36 double unders/ 72 single unders

-then-

1 Round each of :

36 double unders/ 72 single unders

12 Alt DB hang clean and jerk

24 Alt DB Stepback lunges

12 Alt DB hang clean and jerk

36 double unders/ 72 single unders

Intermediate: 1x50/35# DB

Scaled: 1x35/20# DB, 24 dubs/48 singles 

*Athletes MUST declare to their judge if they are doing dubs or singles before the event starts

*Athlete A will complete a round of 36/72-12 snatch-24-12 snatch-36/72, once A finishes their dubs/singles, they will tag Athlete B and they will do the same round A just did. Once B finishes their dubs/singles, they will tag Athlete A, and A will complete a round of 36/72-12 hang clean and jerk-24-12 hang clean and jerk-36/72. When Athlete A finishes their dubs/singles, they will tag in Athlete B and they will do the same round A just did. Once B finishes their dubs/singles their workout is done.

*If the dumbbell is dropped from overhead, that will result in a NO REP. Please guide the dumbbell back down to the ground

*The dumbbell can be held in any way for the stepback lunges, as long as it is held above chest level

15 AMRAP

Max Calorie Assault Bike

*This event is taking place with 'Mt.Everest' 

*The athlete that is not completing the box step ups will bike until their partner completes their box step ups

*Mt. Everest's clock will end at the 14:00 mark. At that point, both athletes will share the bike(one person working at a time) until the 15:00 mark to continue to accumulate calories. Once the 15:00 mark hits, the workout is over.

*Athletes are responsible for changing the seat height if desired

*Roll over calories DO COUNT. In basketball, if you put up your shot before time expires and it goes in, the basket counts. When the 15:00 clock hits, you CAN NOT keep moving the Assault Bike, you CAN however let the bike keep going on its own

FOR EVERY ROUND

10 Calorie Echo Bike (Athlete 1)

15 Synchro lateral burpee over barbell

10 Calorie Echo Bike (Athlete 2)

*3:00 time cap

*workout is completed when Athlete 2 completes 10 calories

*same workout for both intermediate and scaled

Bracket Style

Intermediate

Round 1:

A(1st place overall vs. 8th place overall)

B(4th place overall vs. 5th place overall)

C(2nd place overall vs. 7th place overall)

D(3rd place overall vs. 6th place overall)

Round 2:

E(winner of A vs. winner of B)

F(winner of C vs. winner of D)

Round 3:

G(winner of E vs. winner of F)

Scaled

1st place team will receive a buy-in to the second round

Round 1:

A (4th place overall vs. 5th place overall)

B (2nd place overall vs. 7th place overall)

C (3rd place overall vs. 6th place overall)

Round 2:

D (1st place overall vs. winner of A)

E (winner of B vs. winner of C)

Round 3:

F (winner of D vs. Winner of E)

*teams that lose will be ranked according to the teams that also lost in their respective rounds in their respective divisions

*Scaled will complete their entire bracket first

*Intermediate will start their bracket after scaled has completed theirs

14 AMRAP

20 Box Step Ups

Intermediate: 1x 50/35# Dumbbell, 20" box 

Scaled: bodyweight, 20" box

*1 Round= 20 box step ups

*This workout is happening at the same time as the 'Max Calories' workout

*Partner A bikes while partner B completes 20 box step ups. Once B completes 20 box step ups, B and A switch, and B will bike while A completes 20 box step ups. This sequence continues until the 14:00 mark.

*Athletes must complete 20 box step ups before switching to the bike

*A rep is counted when the athlete has both feet on the box, standing tall with knees and hips extended.

*The dumbbell can be held any way the athlete desires, as long as it is above chest level. Some examples: goblet position, back rack position, dumbell resting on shoulder

*Once your round of 20 box step ups are completed, the dumbbell is to be placed back on the ground. Failure to 'place' the dumbbell back on the ground(dropping it) WILL RESULT IN A NO REP. The athlete must pick the DB back up and complete one more box step up if he or she drops the DB.

2-2-2-3 minute AMRAPS

-1:00 rest between amraps-

30 calorie row 

15 synchro DB shoulder to overhead

15 synchro DB squats

Intermediate= 1x50/35# dumbbell

Scaled= 1x35/20# dumbbell

*Continue where you left off after each amrap

*there will be 2 rowers, both athletes rowing at the same time. The sum of both rowers must equal 30 cals in order to move on to the S2OH. Teams must choose their desired calories between the athletes and MUST tell their judge before the event starts. Athletes must keep their desired calories throughout the entire workout

*PLEASE NOTE: a 'let go' of the rower handle will result in a 5 calorie addition to that round of rowing for EACH athlete. 

*synchro on S2OH= meet at the top. arms, knees, and hips extended

*synchro on squats= bottom and top(knees and hips extended) of squats

*the dumbbell can be held in any way for the squats as long as it is held above chest level

*Roll over calories on the rower DO count. Just as long as the athletes last pull is before the end of the AMRAP