Competition: OC Throwdown

Day 1 - Saturday January 15, 2011. 3 Events

WOD 1 – “Smoking Gun”

7 Rounds:

-4 Burpee Deadlift (Men’s Elite155/ Men’s Int/M.135, Women’s Elite 100/ Women’s Int/M.70)

-3 Burpee Power Clean

-2 Burpee Squat Clean

-1 Burpee Squat Clean and Jerk

Cutoff: 15:00

(Notes: Chest must touch bar on each burpee rep. See demo video)

Time: 8:27

WOD 2 – “Rockafella”

330m Run

Then 3 Rounds of:

20x KB swing (70#, 53/ 44#, 35)

20x Pullup

Then 330m Run

Cutoff: 13:00

Elite Men chest to bar, otherwise DNF.

Men’s Intermediate, Men’s Masters and Women Elite do 20x chin over.

Women Intermediate and women’s masters do 12x chin over.

Time: 8:53

FLOATER- “Murder”

2 Rounds of:

Push sled to 40’ line. Push back to start. Push sled to 80’ line. Push sled back to start.

Rest: :60 after first round and repeat. Score is total time including the rest time.

Cutoff 4:00

Time: 2:31

Day 2 - 3 Events, January 16th 2011

WOD 3- “Chippa”

50 wallballs

40 pullups

30 Ring Dips

20 Power Snatch (115/95, 75/55)

10 Burpees

20 Shoulder-Overhead (115/95, 75/55)

30 KBS

40 Box Jumps

50 Double Unders

Cutoff: 17:00

Time: 13:37

(Men’s wallballs are 20# and go to 10’. Women’s wallballs are 14# and go to 8’. Ring dips are bicep to top of ring. KBS are 70# for elite men, 53# for Int/Masters men, 35# for all women. Box jumps are 24” for all men and 20” for all women.)

FLOATER- “Lil Ese”

5 Rounds of:

Ground to Overhead 2x (200/165, 115/80)

Double Unders (50-40-30-20-10)

Cutoff: 7:00

Time: 3:26

Final Event:

For time:

30 Thrusters @ 145#

400m Run

Time: 4:37

Finished 12th overall in Men's Elite