This year’s Natural State Throwdown will be a 4-person team competition (2 men and 2 women). There will be only one division for this event but there will be scaling options available for every team that must be designated before each WOD starts. The event will be held at the Faulkner County Expo Center. The Expo Center is a 14,000 square foot indoor facility. WOD 1 will be held on Friday, July 11th. There will be 3 WODs on Saturday, July 12th and the top 10 teams will advance to the final WOD.
Minimum standards for any barbell movement will be (95/65). Minimum for Deadlift will be (225/155).
Friday WOD 1 and 2:
-(1)-8 minutes to establish a 1 RM in the following lifts:
-Snatch (any style)
-Clean (any style)
-Bench Press (from rack)
-Shoulder-to-Overhead (any style and from rack)
*One athlete works at a time.
*Each athlete has 2 minutes.
* Bench Press and Shoulder to Overhead will come from the rack.
*Teammates make change weights for each other.
*Score will be total pounds.
-(2)-800m sprint on a stationary bike followed by max rep Front Squat at 95/65.
*Each athlete will have 2 minutes to perform the bike sprint and front squat.
*Each front squat will be a 1 second deduction from the overall time of 8 minutes.
*Athletes will transition in the same order as WOD 1.
*Clock will not stop from WOD 1 to WOD 2. It will be a total of 16 minutes with a mandatory transition each 2 minutes.
Saturday WOD 1:
10-minute relay:
-5 ground to overhead (95/65)
-10 OHS (95/65)
-15 DU”s or 45 Single Unders
*WOD will be done relay style. (M/F/M/F)
*Athlete must tell judge before WOD if they are performing single unders or double unders.
*Score will be total reps. 45 singles under will count as 15 reps.
Saturday WOD 2:
-10 bar muscle ups/30 pull-ups/75 jumping pull-ups.
20 deadlift at (315/225)/30 at (275/185)/ or 40 at (225/155)
30 burpee box jump overs(24/20). *Step ups allowed.
40 GHD sit-ups or 100 ab-mat situps (GHD will touch med-ball)
50 calorie row
*WOD will be done as a pair. (Males and females together)
*Only one person works at a time. Reps may be split anyway the team’s wants.
*You must finish one movement before transitioning to the next.
*Team must tell judge before WOD if they will be scaling a movement(s).
*16 minute cap. Males will go first and their time will be the tiebreak.
Saturday WOD 3:
-40/30/20
-KB SDHP (2/1.5)/DB Snatch (45/25)/HPC (135/85)
or
-60/30/30
-KB SDHP (1.5/1)/DB Snatch (45/25)/HPC (95/65)
*WOD will be done as a pair (Male/Female)
*One athlete will work while the other hangs at full extension on a pull-up bar. If the athlete comes off the bar, the working athlete must stop and any reps performed will not count.
*Once the first athlete finishes, they will switch.
*Once the first pair finishes, they will tag the next pair in.
*14-minute time cap.
*Team must tell judge before hand if they will be scaling.
*The first pair’s time will be the tiebreak time.
Saturday WOD 4:
*For the final 10 teams.
*It will be released day of the event.
