Jack's Journey Charity Throwdown

BIG BERTHA

For Time:

15 Synchro Bar Facing Burpees

40 GTOH 30/25

15 Synchro Bar Facing Burpees

40 GTOH 40/30

15 Synchro Bar Facing  Burpees

40 GTOH 50/35

(10 min cap)

Note: Only one person working at a time on the GTOH

BIG BERTHA - Scaled Options:

• No scaling option for this wod, just accumulate as many reps Rxd as possible in 10 mins
• If you want to go lighter or modify to Single Arm DB GTOH, we can of course accommodate you , but you will score lower on the leaderboard than anyone attempting to chip through reps RX'd.

FLOW:

Both athletes complete their 15 Synchro Bar Facing Burpees, then partner 1 may begin the 40 GTOH. GTOH can be a clean and press anyway overhead or a snatch. The pair continue to chip away at the 40 reps, one at a time.

Once all 40 reps are completed, they can start their second round of SBFB. The pair can increase the weight on the bar for the next round of  GTOH before or after the burpees, once the correct weight is on, with one athlete working at a time, the next 40 reps can be started. The final 15 SBFB and then weights changed and final set of 40 GTOH at the heaviest weight can be completed.

SCORING:

This workout is for time. If not completed in 10mins, then score is total reps at 10mins.

JACK - RXd:

8 min amrap in pairs, alternating exercises

10 Push Press 50/35kg

10 Box Jumps 24/20"

10 KBS 24/16kg 

JACK - Scaled:

• Box Step Ups
• Push Press 30/20kg
• KBS 16/12kg

To modify further, you may use lighter weights or change to Russian Swings for KBS, or go lighter and/or use DBs for push press, but your team will score under everyone else that scales at the set weights.

FLOW:

Partner 1 does 10 push press, partner 2 does 10 box jumps, partner 1 does 10 KBS, partner 2 does 10 push press and so on. You MUST alternate the exercises.

SCORING:

As many total reps as possible in 8mins

MAVERICK - RX'd:

10 mins for max reps of TTB after completing the following:

Men Complete 500m Row , Women 400m (EACH)

Partner 1 Holds a 90/60kg barbell at waist. Partner 2 can only row when the bar is off the floor. 

Once both are through the row, in remaining time, one person working at a time complete:

50 Hang Squat Clean 40/30

200 Double Unders

ME TTB in remaining time

MAVERICK - Scaled:

• Deadlift hold scaled weight is 60kg/40kg
• Double Unders scale is single skips
• Hang Squat Clean scaled weight is 30/20kg
• TTB scale is a high knee raise where knee goes above level of hip

We can modify teams further by reducing the deadlift weight, using a hang POWER clean instead of squat and sit ups instead of knee raises. But you will score below any teams that do the workout fully scaled as suggested above.

FLOW:

Partner 1 picks up the barbell for the hold, to allow partner 2 to complete their 400/500m row, then switch. Athletes may only row if the barbell is off the floor and at waist height.

When both athletes have completed the row, athletes will chip away through the 50 hang squat cleans, then 200 DUs/skips. Only one partner may work at a time. Athletes must change their own barbell and can do so at anytime once the row is completed.

Once all DUs/skips are completed, the athletes will perform as many reps of TTB in the remaining time. Only one athlete may work at a time.

SCORING: 

Total reps of TTB completed. If the pair did not complete any TTB, then fastest time to finish the DUs. If pairs did not complete the DUs, then score is max reps in 10 mins.

ROGUE FRAN:

42-30-18 reps 

Thrusters 40/30kg

Pull Ups - Chest to Bar - Bar Muscle Ups

Power Cleans 40/30kg

(10 min cap)

ROGUE FRAN - Scaled:

• Pull ups, chest to bar and bar muscle ups can be scaled to a jumping pull up where athletes head is 6” under the bar
• Thruster loads can be scaled to 30/20kg

FLOW:

Pairs can split the work however they like for this workout, but only one athlete may work at a time. The pair will complete 42 thrusters, then 42 pull ups, then 42 power cleans, then the round of 30 of each, then 18 of each.

SCORING:

Score is time at completion of 18 BMU. It the team does not complete the workout, the score is total reps.