The Southeast Throwdown 2018

3 person team Max lifts 6 mins each lift Bench Press Back Squat Shoulder to Overhead Team mates can help change out weight One teammate will complete each lift P1 Bench Press P2 Back Squat P3 Should to Overhead Max score from each lift will be added together to calculate total score.

15 min CAP Team RX 50 CAL row 100ft DB Single-arm Overhead walking lunge 50,30 15 pull ups Scaled 40 CAL row 100ft DB Single-arm walking Overhead waking 30,15 15 hand release push ups Each Athlete will complete the following format in a SEQUENTIAL order. 50 CAL Row 100ft DB Single-arm Overhead Walking Lunge 15 pull ups

(12 min CAP) Rx Athlete 1 10 GHD 30 DL (135, 95) 400m run Athlete 2 20 GHD 20 dl (225,155) 400m run Athlete 3 30GHD 10 dl (315,215) 400 m run Scaled Athlete 1 10 abmat sit-ups 30 DL (95, 65) 400m run Athlete 2 20 abmat sit-ups 20 dl (155, 110) 400m run Athlete 3 30 abmat sit-ups 10 dl (225, 155) 400 m run Teams of 3. One athlete will complete each group. Athlete 1 will complete: 10 GHD Sit-ups, 30 DL, and as a team run 400m. All members will hold one pvc pipe while running the 400m. Athlete 1 will run in the front of the line ( Athlete 1, 2, 3 ) When all athletes return, Athlete 2 will complete 20 GHD Sit-ups, 20 DL, and as a team run 400m. Athlete 2 will be in the front of the line (Athlete 2, 3, and 1). Athlete 3 will complete 30 GHD Sit-ups, 10 DL, and run as a team 400m. Athlete 3 will run in the front of the line (Athlete 3, 1, 2). Athletes may change out the weight while their teammate is completing the GHD sit-ups. Teams of 3. One athlete will complete each group. Athlete 1 will complete: 10 Abmat sit-ups, 30 DL, and as a team run 400m. All members will hold one pvc pipe while running the 400m. Athlete 1 will run in the front of the line ( Athlete 1, 2, 3 ) When all athletes return, Athlete 2 will complete 20 Abmat sit-ups 20 DL, and as a team run 400m. Athlete 2 will be in the front of the line (Athlete 2, 3, and 1). Athlete 3 will complete 30 Abmat sit-ups, 10 DL, and run as a team 400m. Athlete 3 will run in the front of the line (Athlete 3, 1, 2). Athletes may change out the weight while their teammate is completing the Abmat sit-ups