AMRAP 20 Minutes:
15 Ring Dips
20 KB Swing 53/35
5 Wall Walks
Last year's STTD tryouts.
You new to the game, or a seasoned master? Well it's time to throw
your hat in the arena for this year’s SacTown Throwdown. Novices will be
considered anyone who is a first year competitor, and masters are anyone who
will be 40 or older on January 26th.
Last years tryouts were an absolute blast, but they nearly knocked two full
days out of normal gym operation. This year's tryout will be a bit
different, short and sweet and to the point. Anyone who wishes to tryout
may do so and here's what you will do.
AMRAP 3 Minutes – Fran: 21-15-9 of Thruster 95/65 and Pull Ups
Rest 3 Minutes
AMRAP 3 Minutes – Diane: 21-15-9 of Deadlift 225/155 and Handstand Push Ups
Rest 3 Minutes
AMRAP 3 Minutes – Grace: 30 Ground to Overhead "Any How" 135/95
If anyone finishes a full benchmark WOD in under 3 minutes they will start
over. WODs are scored as total reps completed in 3 minutes. Each
WOD will be scored individually and you will be ranked competition style
against everyone else in your division. So 1st place is 1 point, 2nd is
two and so on and the lowest total points in a division is the winner.
The top 2 men and women in each division will represent CFES in the SacTown on
January 26th-27th.
You may do these workouts any time this week and we will keep a scoreboard on
the back wall of the gym. The only rule is that the WODs must be peer
reviewed, and you may not interfere with a class WOD. So you must be
judged by someone you are competing against. You get 1 tryout only.
You may not repeat the WODs to better your score.
Movement Standards:
Thruster – Squat below parallel, head through the window with knees hips and
elbows fully extended
Pull Up – Straight elbows and chin visible above the bar
Deadlift – Bar starts on floor and lifter locks out legs, hips, and spine with
shoulders behind bar, tap and go OK, but no bent arm bouncing off floor
Handstand Push Ups – Head touches floor, elbows lock out with legs extended and both feet
touching wall. you may use a pad, but if you do, your hands must be on
the pad as well, no defecit of any kind allowed, kipping ok.
Ground To Overhead – Bar starts on floor. Tap and go ok, but no bouncing or bounce
and catch type stuff. Bar is locked out overhead, head through window,
legs hips and elbows extended fully.
If you intend to throw your hat in the areana for this challenge, please post
to comment section. Any questions, comment section. Good luck to
all!
