The Flanders Throwdown Finals

For Time (TC 7’)
40 Bar facing burpees
30 Clean & Jerks 50/35 kg
20 Chest to bars
10 worm thrusters 60/40

6 RFT

12/9 Cal Bike Erg each

12-10-8-6-4-2 reps

STOH (30, 40, ... 80/ 30,35, …50)

For Time TC 14'
60  Wall Ball 9/6
50 Toes To Bar
40 Double under each athlete
30 hang power clean with fat bar 45/25
20m Worm lunges 60/40 kg
100 Cal ski Erg

Obstacle Run

For Time (TC 7’)
40 Bar facing burpees
30 Clean & Jerks 35 kg
20 Chest to bars
10 worm thrusters 40

For time (time cap 14’) :
For Time TC 14'
60  Wall Ball 6
50 Toes To Bar
40 Double under each athlete
30 hang power clean with fat bar 25
20m Worm Lunges 40 kg
100 Cal ski Erg

Obstacle Run

6 RFT TC 12'

9 Cal Bike Erg each

12-10-8-6-4-2 reps

STOH (30,35, …50)

For Time (TC 7’)
50 Heavy wall balls 12
40 Clean & Jerks 60
20 ring Muscle Ups
20m lunges with wom 80 kg

For time (time cap 14’) :
For Time TC 14'
60  Wall Ball 9/6
50 Toes To Bar
40 Double under unbroken/ Athlète
30 Worm Clean and Thrusters 80 kg
20 m Handstand WALK (5m Obligatoire/ athlète)
100 Cal ski Erg

Obstacle Run

6 RFT

12 Cal Bike Erg each

12-10-8-6-4-2 reps

STOH (60, 70, ... 110)

For Time (TC 10)
2rounds :
12 Burpee facing box jump over synchro (24’’)
12 Chet To Bar Synchro
6 Overhead Squats each 50 kg

2rounds :
6 burpee facing High Box Jump synchro (30’’)
6 Bar Muscle ups Synchro
3 Overhead Squats each 80 kg

6 RFT
10 kb Squat Clean 32 kg
32 m Swim
1 Round per athlete

TC 5'
Find you max weight complex
1 CL, 1 HCL, 1 FSQ with fat bar

After that start WOD 7

1' max cal ski

For Time (TC 7’)
50 KB SN 20/12
40 cal bike erg
30 Clean 40/30
20m lunges with wom 60/40 kg

Obstacle run

For Time (TC 12)
2rounds :
16 Knee raises synchro
12 Burpee facing box jump over synchro (24’’/20’’)
12 Deadlift together 125/75
8 Thruster WORM

2rounds :
12 knee raises synchro
8 burpee facing High Box Jump synchro (30’’/24’’)
8 Deadlift together 150/95
6 Worm thrusters men/ 6 Worm squats women 40 kg

Emom 6'  with fat bar

You have 5s between every min to switch the lane

After 10 FSQ everytime max reps American KBS 20/12 kg
1) 10 FSQ 25/25
2) 10 FSQ 35/30
3) 10 FSQ 45 /35
4) 10 FSQ 55/40
5) 10 FSQ 65/45
6) 10 FSQ 75/50

For Time (TC 7’)
50 KB SN 12
40 cal bike erg
30 Clean 30
20m lunges with wom 40 kg

For Time (TC 12)
2rounds :
16 Knee raises synchro
12 Burpee facing box jump over synchro (20’’)
12 Deadlift together 75
8 Worm Squats women 40 kg

2rounds :
12 knee raises synchro
8 burpee facing High Box Jump synchro (24’’)
8 Deadlift together 95
6 Worm squats women 40 kg

Obstacle Run

Emom 6'  with fat bar

Between every min you have 5s to switch the lane!

After 10 FSQ everytime max reps American KBS 20/12 kg
1) 10 FSQ 25/15
2) 10 FSQ 35/25
3) 10 FSQ 45 /35
4) 10 FSQ 55/45
5) 10 FSQ 65/50
6) 10 FSQ 75/55

10 RFT
10 KB Squat Clean 32/24
32m Swim

1 athlete per round

6 RFT

12/9 Cal Bike Erg each

12-10-8-6-4-2 reps

STOH (80, 90, ... 130/ 55,60, … 80)

For Time TC 14'
60  Wall Ball 9/6
50 Toes To Bar
40 Double under unbroken/ Athlète
30 Worm Clean and Thrusters 80/60 kg
20 m Handstand WALK (5m Obligatoire/ athlète)
100 Cal ski Erg

Find you max weight complex TC 6'
1 CL, 1 HCL, 1 FSQ with fat bar

After This wod: WOD 5

1500m ski for time TC 6'

Obstacle RUN

For Time (TC 12')
2rounds :
12 Burpee facing box jump over synchro (24’’/20’’)
12 Chet To Bar Synchro
6 Overhead Squats each 50/35 kg

2rounds :
6 burpee facing High Box Jump synchro (30’’/24’’)
6 Bar Muscle ups Synchro
3 Overhead Squats each 80/55 kg

For Time (TC 7’)
50 KB SN 20/12
40 Clean & Jerks 70/45
Ring MU 30/20
Men:
20 Triple Unders
Women:
20m lunges with worm 60 kg