Twilight Throwdown

EVENT 1

“Let’s Get Grippy with It”

For Time: 

RX

20 Sync S/A Devils Press (single DB) 22.5/15kg

25 Dual DB Thrusters (shared) 

30 Sync Chest to Bar Pull-ups

75 Wall Balls (9/6kg, 10/9’ target) *3 Burpee Penalty if the WB is dropped 

30 Sync Toes to Bar 

25 Dual DB Hang C&J (shared)

20 Bar Muscle Ups (shared)

SC

20 Sync S/A Devils Press (single DB) 15/10kg 

25 Dual DB Thrusters (shared)

30 Sync Pull-ups or 45 Sync Jumping Pull-ups

75 Wall Balls (9/6kg, 9/8’ target) *3 Burpee Penalty if the WB is dropped

30 Sync Knee Raises 

25 Dual DB Hang C&J (shared)

20 Burpee Pull-ups (shared) 

**12min cap 

Please note: RX Mixed pairs will use a 9kg Wall Ball. Opens Mixed pairs will use a 6kg Wall Ball 

For Time: 

500m Row (shared) 

Sled Pull to 15m Marker (shared)

20 Sync KB Box Step-ups (meet at top) 24/16kg, 24/20’ 

500m Row (shared)

Sled Pull to 30m Marker (shared)

10 Sync Line-facing Burpee Broad Jumps 

500m Row (shared)

Sled Pull to 45m Marker (shared)

Sled Drag to finish**

**RX: P1 will Handstand Walk back to the start line, whilst P2 drags the sled. Athletes can swap anytime. 

SC: P1 will perform an OH Walking Lunge

RX

Sled weight: 

FF/MF/MM

55/65/75kg 

Kettlebell Step-ups: 

24/16kg, 24/20’ (Mixed pairs both do 24’)

SC

Sled weight: 

FF/MF/MM

45/55/65

Kettlebell Step-ups: 

16/12kg, 24/20’ (Mixed pairs both do 20’)

For Max Reps: Round for Round x 8min 

RX

20 Drag Rope DU’s

12 HSPU

3 SB Cleans + 3 SB Bear Hug Squats (68/45kg)

SC

20 Drag Rope Single Crossovers or 35 Single Unders (counted as 20 scored reps)

12 HSPU or 18 HRPU (counted as 12 scored reps)

3 SB Cleans + 3 SB Bear Hug Squats (45/35kg)

RX

12 Minute Rolling Clock... 

PART A:

Run 300m (together)

30 Power Snatch (P1 does 15 reps first, followed by P2) 50/35kg 

Run 300m (together)

Score = Time

PART B:

*With remaining time... both athletes will establish a max for complex: 

2 Snatch Deadlift

1 Hang Snatch

1 Overhead Squat

Score = Total Combined Load *Tie break is your part A time

SC

12 Minute Rolling Clock... 

PART A:

Run 300m (together)

30 Power Clean (P1 does 15 reps first, followed by P2) 50/35kg 

Run 300m (together)

Score = Time

PART B:

*With remaining time... both athletes will establish a max for complex: 

2 Clean Deadlift

1 Hang Clean

1 Front Squat

Score = Total Combined Load **Tie break is your part A time

RX

12 Minute Rolling Clock... 

PART A:

Run 300m (together holding a rope)

30 Power Snatch (P1 does 15 reps first, followed by P2) 50/35kg 

Run 300m (together)

Score = Time

PART B:

*With remaining time... both athletes will establish a max for complex: 

2 Snatch Deadlift

1 Hang Snatch

1 Overhead Squat

Score = Total Combined Load *Tie break is your part A time

SC

12 Minute Rolling Clock... 

PART A:

Run 300m (together holding a rope)

30 Power Clean (P1 does 15 reps first, followed by P2) 50/35kg 

Run 300m (together)

Score = Time

PART B:

*With remaining time... both athletes will establish a max for complex: 

2 Clean Deadlift

1 Hang Clean

1 Front Squat

Score = Total Combined Load **Tie break is your part A time