2014 Triple Threat Throwdown WODs

WOD 1: 

RX Division:


Deadlifts (225#/155#)

Wall Balls (20#/14#) 10' Target

Box Jumps (24"/20")

Open/Masters Division:


Deadlifts (185#/135#)

Wall Balls (20#/14#) (10' Target/9' Target)

Box Jumps (24"/20") Can be scaled to step-ups

Co-ed Teams:

15 minute AMRAP:

Cluster Ladder (Cluster = Squat Clean + Thurster)


Partners take turns, each starts with 1 rep, then 2 reps, etc.

WOD 3: 

RX Division:

4 Rounds of:

10 Overhead Squats (115#/75#)

10 Burpees

10 Pullups

Finish with 800m run after 4th round

Open/Masters Division:

3 Rounds for Time:

20 Overhead Stationary Lunges

20 Double Unders (Singles are a 3:1 scale)

Finish with 800m run

Co-ed Teams:

For TIme:

200 KB SDHP (70#/45#)

140 Wall Balls (20#/14#) (10' Target/9' Target)

80 Pullups

FInish with 800m Partner Run - Partners must start and finish the run together

*Chipper workout must complete all SDHP to move on to the next movement, etc. Reps can be divided in any way as long as each partner completes at least 1 rep of each movement.  Me must use men's weight and height and women must use women's weight and height.


WOD 2: 

RX Division:

7 minutes to establish 1 Rep Max Clean (ground to shoulder in any way)

*3 minute rest*

5 minute AMRAP:

10 KB Swings (70#/45#)

30 Double Unders

Open/Masters Division:

10 minute AMRAP:


Clean and Jerk (115#/75#)

Lateral Bar Burpees

Co-ed Teams:

15 minute AMRAP:

Partner Relay for Time:

50m Overhead Walking Lunches (45#/35#); 25 Box Jumps (24"/20")

50m Wheelbarrow walk; 15 Partner Burpees

50m KB Farmers Carry (70#/45#); 50 Double Unders

*Partners will take turns completing sets of movements at a time before moving on to the next set of movements


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