ThrowDown in SnoTown 2022

600m Run

36 Pullups (scaled = ring rows)

12 Turkish Getups

400m Run

24 Toes to Bar (scaled = Hanging Knee Raises)

8 Turkish Getups

200m Run

12 Bar Muscle Ups (scaled = pullups)

4 Turkish Getups

Wod #1

For Time:
- 40 Wallballs
- 30/20 Calorie Row
- 20 Burpees Over Rower
- 30/20 Calorie Row
- 40 Wallballs
*9min Time Cap

Wallball Weights:
Rx: 30/20
Masters: 20/14
Scaled: 14/10

Standards we want to see:

- Squat in your wallballs to the point where your hip crease is even with or below your knees! We appreciate the athleticism displayed with more range of motion! We also have targets for Men and Women and 10 and 9 feet respectively. You will need to hit the center of that target for the rep to count.
- Rowing... as much it hurts my heart to say this... form doesn't matter from a judging standpoint... There... I said it... But you still gotta finish the calories prescribed before removing your feet from the foot stretchers.
- Burpees Over Row need to be a 2 foot take off (NO FAIRY HOPS!), unless you are in the scaled division. We will allow the scaled division to step over the rower.

Wod #2

(Rx & Masters)

8min AMRAP
- 4 Wall Walks
- 12 DB Box Step Overs (total step overs) 50/35lbs --- 24/20" Box
- 24 Drag Rope Double Unders

(Scaled)

8min AMRAP
- 4 Wall Walks (to a shorter distance)
- 12 DB Box Step Overs (total step overs) 35/25lbs --- 20/16" Box
- 72 Drag Rope Single Unders

Things you need to know:

- Wall walks for Rx & Masters athletes will have a tapeline that is 18" from the wall. Athletes will start there rep in the bottom of a pushup, then push themselves up into a plank before beginning their ascent up the wall with their feet. Athletes will need to get vertical enough that both hands are clearly past the tape line before beginning their descent. To conclude the rep, the athlete must walk their hands back out from the wall and their feet must walk down the whole height of the wall walk (i.e. no jumping down from your wall walk. Controlled return down) and will conclude the rep once their chest has touched the floor again.
- Scaled athletes will have similar mark to cross with their hands as well. This distance will be 36". All the same standards apply except for this distance.
- DB Box Step Overs: The prescribed weights will be how much you hold in each hand. You do not need to stand all the way up at top of each rep, but the rep only ends when you successfully get to the other side of the box with both feet. If either of your Dumbbells touches the box at any point during your step over, you rep will not count.
- Drap Rope double/single unders. I think you guys know what these are. If you don't have a drag rope, you'll want to find one you can practice with

Wod #3 (my personal favorite)

8 minutes for Total Load Lifted:
1 Clean +
1 Front Squat +
1 Shoulder to Overhead

Need to knows:

- These 3 movements are a complex and must be completed unbroken to be counted as a successful rep.

- You are choosing how much weight you put on the bar. Here is an example of scoring potentials between 2 athletes:
Athlete A - 150lbs x 25 Reps =3750lbs (Athlete A Wins)
Athlete B - 225lbs x 12 Reps = 2700lbs

- Your strategy is entirely up to you. Your judge will verify the weight you have chosen and count your reps to give you a total at the end.

- Your clean can be either power or squat (we will leave that up to you)

- Your front squats need to reach parallel or further (crease of the hip in line or below the knee)

- Your Shoulder to Overhead can be any variation of overhead movement from the front rack position (shoulder press, push press, push jerk, split jerk or ,God forbid, some variation of all of them combined)