Month 3

 This months Spa Town Throwdown is a bit of a blast from the past and a personal favorite!!  It is very, very similar to one of the WODs from the Wolf Pack Dominance Series but we have subbed the OHS with Goblet squat. You will have fun on this one!

 AMRAP 12

In a 12 min window as a team of 4 perform:

Minute 0

Each athlete must perform as many reps as possible of

Goblet Squat 24/16kg

Deadlift 90/60kg

Shoulder To Overhead 45/30kg

Kettlebell Swing 24/16kg

 

Minute 1

Perform 1 shuttle (5m out and back once = 10m) in the remaining time each athlete must perform as many reps as possible of:

Goblet Squat

Deadlift

Shoulder To Overhead

Kettlebell Swing

 

 

Minute 2

Perform 2 shuttle’s (5m out and back 2 times = 20m) in the remaining time each athlete must perform as many reps as possible of :

Goblet Squat

Deadlift

Shoulder To Overhead

Kettlebell Swing

This continues each minute with the distance increasing 10m until the 11th and final minute where the team run 11 shuttles (110m) and then perform as many reps of:

Goblet Squat

Deadlift

Shoulder To Overhead

Kettlebell Swing

The clock stops and the workout finishes on the 12min mark.

General Rules:

-       The teams score is the total number of reps for all movements 1 rep = 1 point

-       There will be a single chosen weight for each movement for ladies and a single chosen weight for men. E.g. there will be one KB for Goblet squats – the weight of which must be agreed ahead of the WOD. 

-       The team cannot start moving until all members have completed all shuttles for the appropriate minute and are passed the marker – reps will not count for any team member that starts before all team members are back.

-        The team can only start the shuttles at the start of each minute.

-        The team may switch movements but only AFTER all members have completed all the shuttles for the appropriate minute and are passed the marker. Once a athlete selects a movement they must stay on that movement for the whole minute.

-        If a team member fails to complete the required number of shuttles and 1 rep of whichever movement they are on before the start on the next minute that team member is eliminated from the workout. The movement they were on at that time is also eliminated from the remainder of the workout.

 

Judging:

-        4 Judges will be needed for this workout – the judge should stay on one movement for the whole workout and record successful reps. The judge must not move with the athlete.

-        Where possible, teams should work together and judge each other. i.e. Team leaders agree a time for both of their teams. Team A judges team B and then vice versa.

 

Kit:

-        2 men’s bars and 2 ladies bars loaded at the correct weight plus collars (Deadlift and STOH)

-        2 Kettlebells  at the correct weight

-        Tape  / Cones to mark the 5m shuttle.

-        So, on one side of the box will be 2 bars and 2 Kbs - mens weights

-        On the other side of the box facing the men will be the same kit but ladies weights

-       There can only be one person on a discipline at any one time (i.e. you can’t have 2 folk doing KBS for instance)

 

Movement Standards:

-       Goblet Squat

o   Standard squat rules apply with full extension at the top and hip crease below the top of the knee at the bottom

o   The KB must be supported above waist height throughout the complete rep

-       Deadlift

o   Each Lift must be taken from the floor

o   Full extension of hip and knees must be reached at the top of the lift with the shoulders ending up behind the bar

o   The bar may not be bounced at the bottom of the lift

-       STOH

o   Press, Push Press, Push Jerk or Split Jerk are acceptable

o   The bar will be cleaned from the ground at the beginning

o   The bar will start at the shoulder and must end with arms, hips and knees fully extended at the top with the bar directly above the head and the head pushed through. (If the bar is in front of the head at the top of the movement, this will be a no rep)

o   If an athlete is completing a push or split jerk the feet must return to the jump position before the rep is given.

-       KB Swing

o   The KB swing will be the full American swing that will end with the KB directly overhead in a fully inverted position

o   The KB must pass between the legs and be visible behind the legs at the bottom of the swing

o   Knees, hips and elbows must be fully extended at the top of the swing

 

Scaling

-       Goblet squat – Per affected Athlete

o   Each 4kg reduction in weight will lead to a 10 point penalty that will be subtracted from the overall score

-       Deadlift – per affected athlete

o   Each 10kg reduction will lead to a 10 point penalty that will be subtracted from the overall score

-       STOH – per affected athlete

o   Each 5kg reduction in weight will lead to a 10 point penalty that will be subtracted from the overall score

-       KB Swing – Per affected athlete

o   Each 4kg reduction in weight will lead to a 10 point penalty that will be subtracted from the overall score

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