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THE GET DOWN THROWDOWN

The Get Down Throwdown!

Are you ready for Rocket’s first throwdown? Just for Rocket folks? 

  • * Teams of two, any gender, you just have to do the same weights /heights / skillz.
  • * 3 WODs, no surprise finisher.
  • * There will be dance breaks and we will judge you.
  • * ALL money raised (after we pay for a few snacks and stuff) will go to The South East Seattle Senior Center. $25 per person.

HOW TO REGISTER 

  1. CLICK THIS LINK and sign up.
  2. Pick your partner. (You must both compete in the same division.)
  3. Pick your division: A, B, or C.
    Division A = 16″ Box Ups + 35# reps of Power Clean and Shoulder to Overhead.
    Division B = 20″ Box Ups + 65# reps of Pwr Cln and S2OH.
    Division C = 24″ Box Ups + 95# reps of Pwr Cln and S2OH.
    Everyone will row, burpee, and get in 1 rep max Deadlift and Ground to Overhead.
  4. Pick your team name BASED ON YOUR DIVISION.
    Eg: A = Team “Awesome Sauce” or  B =  Team “Burpee love child”  or something like that.
  5. Enter ALL of that in the “additional info” box.
    Partner: Richard Sherman
    Division: A
    Team name: Alyssa’s Fantasy

JANUARY 14 10:00 am
NO REGULAR CLASSES THAT DAY, COME DO THIS

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WOD #1

2-parts. 8:00 Time Cap.

PART 1:
Partner 1 rows 750 M while partner 2 does “Box Ups”.  Then switch.  When both partners are done…

PART 2:
Partner Synchronized High-5 Burpees until the clock hits 8:00

Score = Total Box Ups + Total Burpees

A: 16″ Box  – jump or step
B: 20 ” Box  – jump or step
C: 24″ Box – jump or step

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WOD #2

2 Parts. 6:00 minute Time Cap

Part One:
3:00 for both partners to find Max Ground To Overhead

Part Two:
3:00 for both partners to find Max Deadlift

Score =the total of all 4 max lifts

  • No divisions for this one, you just got whatcha got. Got it?
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WOD #3

40-20-10 Reps for Time

Shoulder to Overhead, while partner bar-hangs
Power Clean, while partner planks.

  • Taking turns, the teammates work through all the reps. Split as desired.
    10:00 Time Cap

A: 35#
B: 65#
C: 95#

NOTE: 

We know you people. We love you people. We have more faith in you than you do. 
SOOOOO……
When you register, if we see you registered for a division less than we think you can do, we’re changing your registration to where we think you should be. This is just us, just for fun, so push it.

Push it real good.