Internal Throwdown
The Internal Throwdown is this Saturday (2/7/15)! First heats start at 9am. We’ll have the heat list up sometime this week on this page. In the meantime we’d like to thank our sponsors – Eddie Gilstrap Motors has donated several Rogue gift cards for us to give away during the day, and the New Albany Exchange has provided gift cards for some of their awesome food/drink!
Oh yeah, and here are the WODs… If you’re interested in checking them out early. Be sure to view the video descriptions with movements standards for more info.
The Athlete Briefing will take place at 8:40am on Saturday morning! The first Heat will kick off at 9:00am! Check out the following link for all the details regarding the Heat List, Scoreboard, and Schedule of events for the day!
https://docs.google.com/
WOD 1 – Partner Complex
5min AMRAP:
Deadlift + Power Clean + Front Squat + Jerk
4pts 8pts 12pts 16pts 20pts
(75, 55) (105, 75) (135, 95) (165, 115) (195, 135)
The object of this WOD is to complete as many rounds of the complex as possible between you and your partner. You and your partner will decide on a weight to use (same weight) and will use that weight throughout the WOD. Partners may complete the complex as few or as many times before switching back and forth, but the full complex must be completed before switching. So for example, if I complete the deadlift + power clean + front squat and then fail on the jerk, I must complete the jerk before my partner can do the complex. Total points will be added at the end of the WOD. Partial points will be given for partial complexes completed at the end of the WOD.
View the Video Description for WOD 1 Here
WOD 2 – Hold on!
RX Scaled
50 S2OH (95, 65) (75, 55)
500m Row
50 Front Squats (135, 85) (95, 65)
500m Row
50 Deadlifts (185, 125) (135, 95)
500m Row
*15min cap
For this event each team will have one rower, one barbell, and one set of plates.
At the call of 3, 2, 1, go… Both partners complete a combined total of 50 S2OH and may split the work however they choose. Then 1 partner will row 500m while the other holds the barbell in the overhead position. If the partner holding the bar drops the bar or brings the bar to a resting position in any way, then the partner on the rower must stop rowing until the bar is back to the overhead position. Additionally, once an athlete is on the rower, that athlete must complete the full 500m before moving onto the next movement – Partners may not split the row. Once a partner is on the rower, that partner must complete the full 500m.
The same format applies to front squats and deadlifts. Partners can split the rep work however they choose. During the second row, one partner must hold the bar in the front rack position, and during the third row, one partner must hold the barbell in a fully extended deadlift position.
View the Video Description for WOD 2 Here
WOD 3 – Sled Ladder
5min AMRAP of:
50m Sled Drag (forward)
50m Sled Drag (backward)
Rx Male (4x45lb plates)
Rx Female (2x45lb, 2x25lb)
Scaled Male (2x45lb, 2x25lb)
Scaled Female (1x45lb, 3x25lb)
For this event each team will have one sled and one stack of plates. All sleds will start with 45lbs of weight. Each time 50m down and 50m back is completed you must add one plate from your stack. Once all plates are loaded you will complete as many trips as possible with a full load. This same format will continue until time expires. Partners may switch pulling whenever they want, but both partners cannot pull at the same time. There will be lines at the 50m mark. Sleds must clear the line before turning. Teams will receive 2 pts each time the sled passes a line.
View the Video Description for WOD 3 Here
WOD 4 – Chipper
For time: Rx Scaled
50 Wall Balls (20, 14) (14, 10)
50 Partner Burpees
50 Box Jump Overs (24, 20) (24, 20)
50 AKBS (53, 35) (35, 26)
50 T2B (Sit-ups)
*10min cap
For this WOD partners can split the work however they feel necessary, but only one partner can be working at a time. The only exception will be partner burpees, for which partners must switch after every 2 reps (see standards videos for more detail). Score is total time. A penalty of 1 second will be added for every rep not completed before time cap. All divisions will be allowed to do step overs on the box jumps if desired.
View the Video Description for WOD 4 Here