Gotcha6 Summer Partner Throwdown

We are pleased to announce that a portion of registration fees as well as percentage of Gotcha 6 sales on event day will go to Operation Restored Warrior.

The cost of sustaining the freedoms we so cherish as a people and a nation are increasingly carried upon the shoulders of the men and women of our Armed Forces.  Their immense personal cost is being realized not only by those who have paid the ultimate sacrifice or those who return home physically wounded, but also in those suffering with PTSD (Post Traumatic Stress Disorder), Combat Related Stress (CRS), and suicide ideations.  Their battles are real – the life wounds often deep.  Never has a clear path to restoration been more needed, yet found so scarce.

In America, one or two members of our active duty military take their own lives everyday.  Nearly 8,000 veterans a year commit suicide.  This is an epidemic and a tragedy.  Many organizations exist to HELP physically wounded veterans and their families, but no other organization seeks to spiritually HEAL these warriors as Operation Restored Warrior (ORW) does.

Admission: 12 and over $7; ages 5 to 11 $5; 4 and under free.

WOD 1

30/20 cal row (30 men/20 women)
GHD Sit Ups (Rx) Abmat Sit-ups (Scaled)
Deadlifts Rx 185/125 Scaled 155/95

All three team members work at the same time. Rotate after the person performs the required calories on rower. Row moves to GHD, GHD to Deadlift, DL to rower. WOD is scored by total time it takes to feed through the rower minus total reps performed at GHD and DL stations. One rep equals one second.

Movement Standards WOD 1:
Rower
*Athletes can use any grip on the rower. Athletes must be seated and holding on to the handle until the rower hits the Calories needing to be reached. The athlete can put the damper on any setting.
GHD/Abmat Sit ups
*For GHD situps, athletes must start each rep in the upright position. The athlete will then go backwards until both hands make contact with the object located on the floor behind them. After making contact, the athlete can complete a sit-up. The rep is finished after the athlete touches the foot placement. An athlete cannot start the next rep until he/she touches both objects.
*For abmat sit ups, athletes will start sitting in front of the mat in the upright position. The athlete will have feet in front of them in a butterflied position. Athlete will lean backwards and allow shoulder blades and back of hands make contact with the floor. The athlete will then start coming all the way back up to starting position and hands must touch floor in front of feet.
Deadlift
*This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

WOD 2

12 min AMRAP
600 Double Unders Rx (base movement) Scaled 600 Double Unders or 600 Singles (your choice, counts the same)
90 Clean and Jerks Rx 135/95 Scaled 95/65
60 Snatches Rx 135/95 Scaled 95/65
30 OHS Rx 135/95 Scaled 95/65

One team member always on double unders while one member is chipping away at barbell movements and one member rests. Rotate out however you’d like. Complete as many DUs as possible and as many reps with the barbell. Score will be DUs plus Reps or total time it takes to complete all work.

Movement Standards WOD 2:
Double Unders/Singles
*These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count.
*If athlete is doing singles, the rope only has to pass under their feet once per jump.
Clean and Jerk
*The bar for C and J will start on the ground. The athlete will take the bar from the ground to the shoulders (bar must make contact with shoulders, snatching is not allowed) and then press, push press, push jerk, or split jerk weight overhead. Athletes must finish lift by having bar overhead with arms and legs fully locked out.
Snatch
*The bar for snatches will start on the ground. The athlete will take the bar from the ground to overhead in one motion (clean and jerk is not allowed). The athlete can press the bar out at the top, but the bar cannot make contact with shoulders or head at any time prior to completing the lift. The barbell must come fully locked out overhead with hips, knees, and arms fully extended and feet under hips with weight stabilized.
Overhead Squat
*In the overhead squat, the barbell must be kept overhead and may not touch the body. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell locked out and directly over the body with feet under hips and weight controlled. A full squat snatch will count as a repetition (first rep only), as long as all the above requirements are met.

WOD 3

Rx:
30 Pull Ups
25 Wall Balls 20/14
20 Box Overs 30″/24″
25 Burpees
30 Toes to Bar

Scaled:
30 Wall Balls 14/10
30 Box Overs 24″/20″
30 Burpees
30 Hanging Knee Tucks w/ knees breaking plane of hip

First athlete starts with pull ups and moves in order through the chipper. Second athlete enters after first athlete completes pull ups and so on. Team is finished after all 3 members complete all movements and reps. Score is total time it takes for all athletes to finish.

Movement Standards WOD 3:
Pullups
*Any style of pull-up is allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly come above the bar.
Wall balls
*In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the target. The ball must hit the target. If the ball does not hit the target, or hits the bottom edge of the target, it is a no-rep. If the ball is not caught between reps, it must come to a full stop on the ground before beginning the next rep. Catching the ball bouncing off the floor is not permitted.
Box Overs
* Athletes will start by jumping from the ground to on top of the box or over the box and coming off the opposite side of the box. At no point does the athlete have to get full extension of their hips on the box. Athletes must jump with both feet leaving the ground at the same time. Scaled athletes may step up and over but cannot jump off one leg onto box. Height of boxes for RX is 30 inch male/24 inch female. For scaled, boxes are 24 inch for male and 20 inch for female.
Burpees
*This workout begins from a standing position. The Athlete will move from flat on the ground to the up position. The athlete must have full extension of hips and legs in the top position. The athlete must jump (both feet leave the ground) and clap overhead with shoulders behind ears for the rep to count.
Toes to bar
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom, and the feet must be brought back behind the bar and behind the body.
Knee Ups
*Scaled athletes will start with feet locked out underneath them. They will then bring both knees ABOVE parallel and then return legs to the locked out position behind the bar.

SCALED

RX

 Schedule