Snowdown Throwdown Ended

 

Teams : Team Rx Overall

 Team Waves

WOD 1 : Santa's Slay

With a 20 Minute Running Clock:

(10 Minutes each to establish the heaviest)

3 cleans
2 front squats
1 STOH

*Cleans must be touch and go and bar cannot settle on the ground at any time. If you need to regrip you can do so in the hang/ hip. You can utilize Power Cleans or Squat Cleans.
*Squats the hip crease must pass below parallel and stand up fully at the top of each rep with ankles/ knees/ hips locked.
*You can bring the bar OH anyway you like utilizing a strict press, push press, push jerk, or split jerk. But must be fully locked out and in control for the rep to count.
*We will have bella bars for all the ladies.

WOD 2 : Krampus

Rx
Partner 1 completes:

21-15-9

OHS 115/ 75
CTB

TAG Partner 2 to complete:

9-15-21

Power Cleans 135/ 95
HSPU
*OHS With the barbell overhead the hip crease must pass below parallel and end with ankles/ knees/ hips locked at the top.
*Front Squats same as OHS but with the barbell in front rack.
*CTB start with arms fully extended and ends with the chest making contact with the bar.
*Chin Over bar pull ups start with the arms fully extended and ends with the chin clearly passing over the bar.
*Ring Rows start with the arms fully extended and ends with the shoulders making contact with the rings.
*HSPU starts/ ends in the top of the handstand with the head clearly hitting the mat provided. (each mat will have a 36" x 24" box that your hands must stay in at all times for reps to count).
*DB STOH starts with one head of the db on the shoulders and ends with the arms fully locked out oh.
*The score is total time it takes to complete both parts.
*1 sec will be added for every rep not competed under the time cap.

WOD 3 : Gremlins

20 Mintue time CAP

Rx/ Intermediate:

200 Double Unders
50 Calorie Row
50 Synchro Bar Facing Burpees
50 Synchro Box Jump Overs 24/ 20
50 Calorie Row
200 Double Unders

*Double Unders the rope must pass under the feet twice for every one jump. One work/ one rests and can split up the work however you need between. You cannot advance to the rower until all 200 reps are completed.
*Single Unders the rope will pass once per jump. One works/ one rests and work can be broken however you want. You cannot advance to the rower until all 200 reps are completed.
*One Rower per team and calories can be split however you want. You cannot get off the rower until the screen says 50.
*The 50 synchro bar facing burpees will be done together. You must both start with your chest on the ground at the same time and end with a 2 foot take off on the jump over the bar. The scaled division can step over the bar.
*The synchro Box Jump Overs/ Step up Overs both partners must be on the ground at the same time before the jump starts.
*Score is Time it takes to compete.
*There will be 1 second added for every rep not completed under the time cap.

WOD 4 : A Nightmare Before Christmas

Rx
10 Minute AMRAP:

Partner? 1 Completes:

5 DB Hang Snatch 50/35 Left
4 DB OH Lunges Alternating Left
5 TTB
5 DB Hang Snatch 50/35 Right
4 DB OH Lunges Alternating Right
5 TTB

Partner 2 Accumulates Bike Calories

*When partner 1 finishes a round you will tag partner 2 and switch

*DB Hang Snatch starts with the DB under the hip and ends with the arm fully locked out OH.
*OH Lunges will be done in place and alternating legs. The will start/ end with feet together ankles/ knees/ hips locked out and the knee must clearly touch the floor for each rep.
*DB Goblet Squats start/ end with ankles/ knees/ hips fully locked out and the hip must clearly pass below paralell.
*TTB the feet must clearly pass behind the rigs uprights and ends when both feet touch the bar.
*Knee Raises the feet must clearly pass behind the rigs uprights and ends with both knees clearly above paralell.
*There will be ONE bike per team and you must tag off when switching.
*Score is total work done reps/ AB Cals.

Team NameWOD 1 WOD 2 WOD 3 WOD 4
1 Mo burpees Mo Problem. (7 pts)
1st
505
1st
06:21
2nd
14:49
3rd
397.6
2 Zoomie Zoomie (8 pts)
3rd
430
2nd
07:28
1st
14:41
2nd
408
3 Wodify Down (10 pts)
2nd
460
4th
08:25
3rd
15:05
1st
422.5
4 The Comeback is Real (15 pts)
4th
380
3rd
07:43
4th
15:43
4th
391.7
5 Short and Stout (21 pts)
5th
375
5th
09:16
6th
16:39
5th
340.6
6 Team Machamps (27 pts)
6th
355
8th
16:27
5th
16:35
8th
326
7 Arkam Knights (27 pts)
7th
350
7th
15:47
7th
17:06
6th
330.9
8 Naughty & Nice (29 pts)
8th
345
6th
12:28
8th
17:18
7th
327
9 All Natural Unstoppab. (36 pts)