2018 Inguz Nation Throwdown
**Inguz Nation Throwdown Today – No Group Classes or Olympic Lifting Class**
The UPDATED heat assignments and timeline for the Throwdown can be found at the link below…
https://www.crossfitinguz.com/wp-content/uploads/2018/02/2018-Inguz-Throwdown-Heat-Assignments.pdf
The box will be open at 8:00 am for check in. There will be a MANDITORY athlete briefing at 8:30 am. All teams must be present for this briefing, as we will be going over the WOD standards and general logistics for the day. The first heat will start at 9:00 am SHARP. Please take a look at the heat assignments at the link above so you have an idea of the schedule for the day. We are going to do our best to stick to this schedule as closely as possible. In order to do that we will need your help. Please make sure you know when your designated heat time is, and that you are warmed-up and ready to go as soon as the previous heat finishes. This will allow us to get you set up in your lane, assign a judge, and answer any questions you might have on the WOD.
Tomorrow should be a lot of fun and we hope everyone is excited to participate. As always, friends and family are more than welcome to attend.
WOD #1 – “Overhead Assault”
8min AMRAP:
12/9 Calorie Assault Bike
12 Shoulder to Overhead (Rx: 115/75#, Scaled: 75/45#)
* Alternate full rounds with your partner.
WOD #2 – “The Synchro Ladder”
For Time: (12 minute time cap)
10 Synchronized Bar Facing Burpees
25 Squat Cleans (Rx: 135/95#, Scaled: 75/45#)
10 Synchronized Bar Facing Burpees
20 Squat Cleans (Rx: 155/105#, Scaled: 95/65#)
10 Synchronized Bar Facing Burpees
15 Squat Cleans (Rx: 175/115#, Scaled: 115/75#)
10 Synchronized Bar Facing Burpees
10 Squat Cleans (Rx: 205/125#, Scaled: 135/95#)
10 Synchronized Bar Facing Burpees
5 Squat Cleans (Rx: 225/145#, Scaled: 155/105#)
* Bar facing burpees are done together (synchronized), squat cleans can be broken up any way between partners.
WOD #3 – “Double Trouble”
For Time (13 minute time cap):
100 Double Unders (Scaled: 200 Singles)
27-21-15
Wall Balls (Rx: 20/14#, Scaled: 14/12#)
Pull-ups (Scaled: Ring Rows)
100 Double Unders (Scaled: 200 Singles)
27-21-15
DB Snatch (Rx: 50/35#, Scaled: 35/25#)
Toes-to-Bar (Scaled: Knees-to-Chest)
100 Double Unders (Scaled: 200 Singles)
* All reps can be broken up any way between partners.
