Bibliothèque WODs

Wod 2: 3RM Thruster 12:00- 22:00 Both athletes can work at the same time and can also help each other load weight, but no other help from others is allowed. At the 12:00 mark, b...

Your best out of 3 attempts of 5 front squats Your max clean + your 3x5 front squat Each athlete's 3 lifting weights are entered at team check in Squat clean does not count as y...

Part A - Max Cals on the Rower Athletes will work through Part a and b at the same time, accumulating calories on the rower whilst the other works through Part b. * Athletes can...

Open/Masters 200 Synchronised Squats Run to the Top Run to the Finish Line Teens/Legends 150 Synchronised Squats Run to the Top Run to the Finish Line

3a - 1rm OHS

The Iron Clash Throwdown · 2020 · Team M/F Amateur Division, Team M/F Pro Division +2

3a - 1rm OHS

Partner 1 - 5 minutes to establish 1rm OHS *take from the rack

3a - Max S2O

The Iron Clash Throwdown · 2020 · Female -Amateur Divison, Female Pro Division +4

3a - Max S2O

Event 3a - 6 minutes to Establish 1rm Shoulder to Overhead *Take from the rack* rest 1 min before event 3b

In 1:30, Max weight lifted Hang Power Snatch Athlete chooses weight *no change plates ex. 75-85-95-105#

Dumbbells Dumbbells Dumbbells Partner WOD (Male/Female) Each workout in Event 2 will be completed by one female and one male athlete from each team. Each team member participate...

WORKOUT 3 – Step Up & Clean Up This is a two part workout with a timecap of 12 minutes for both parts PART A - Step Up 00:00 - 05:59 3 Rounds 12 KB front rack step up 12 KBS Box...

Part B - RX and RX Masters 22.5/15kg 21-15-9 1 arm db thrusters pull - ups 15-12-9 1 arm db hang squat clean thrusters chest to bar pull ups 9-6-3 1 arm db squat snatch Bar Musc...

Race to the Top

3b - 5rm Back Squat

The Iron Clash Throwdown · 2020 · Team M/F Amateur Division, Team M/F Pro Division +2

3b - 5rm Back Squat

Partner 2 -5 minutes to Establish 5rm Back Squat *take from the rack

3b - Max HSPU

The Iron Clash Throwdown · 2020 · Female -Amateur Divison, Female Pro Division +4

3b - Max HSPU

Event 3b - AMRAP in 3 minutes Max HSPU Rx Divisions - 6/4'' deficit Master's - 4'' deficit Intermediate - no deficit Novice - Hand - Release Push-ups

3 Rounds For time: 500/425m row 30x deadlifts 200x double unders CAP 15:00 WORKOUT VARIATIONS Rx’d: | as written ♀ 225 deadlift ♂ 155 deadlift Intermediate: ♀ 165 deadlift ♂ 105...

Partner WOD (Male/Female) For total weight. With a 12 minute clock, each athlete has as many chances as necessary to post their heaviest weight in the following 9-rep complex: (...

WORKOUT 3 – Step Up & Clean Up PART B - Clean Up 06:00 - 12:00 Athletes have six minutes to attempt the following complex. Hang Power Clean + Power Clean + Squat Clean * You MUS...

Overall time to complete Open/Masters 200 Synchro Squats Run to top Run to Bottom Teens/Legends 150 Synchro Squats Run to top Run to Bottom

3c - DU's & Burpees

The Iron Clash Throwdown · 2020 · Team M/F Amateur Division, Team M/F Pro Division +2

3c - DU's & Burpees

5 minute clock Double Unders AMRAP Synchronized Bar Facing Burpees w/Remaining Time Rx - 300 DU's Scaled - 175 DU's

Partner workout (Male/Female) 21-15 - 9 Snatches / Burpees, Cleans / Burpees Two stations on either side of the gym, one with a women’s barbell and one with a men’s barbell. Two...

For time: 3k Run

For time: 3k Run *El puntaje final es la suma de la posición de ambas atletas.

TBD

TBD

TBD

Automatically scored as part of the 2k TT. This is your 3rd 500m split time.