Island Throwdown Movement Requirements

IslandThrowdownII The following are possible movements that may come up in any given WOD at the Island Throwdown,

RX Categories Deadlift 225/155 Clean and Jerk 135/95 Snatch 135/95 KB Swing 70/53 C2B Pull Ups Toes To Bar Thruster 115/75 Wall Ball Shot 20 to 10'/14 to 9' Box Jumps 24"/20" Double Unders

Scaled/Teen Categories Deadlift 185/115 Clean and Jerk 95/65 Snatch 95/65 KB Swing 53/35 Pull Ups or Ring Rows(option) Toes to Bar or Sit Ups(option) Thruster 85/55 Wall Ball Shot 14 to 10'/10 to 9' Box Jumps 20"/20"(step ups allowed) Double or Single Unders(option)

Those are the specific movements for each category. Movements that may be included in any category include Burpees, Push Ups, Sit Ups, Walking Lunges, Air Squats, Running and Rowing.

Scaled movements that are indicated "option" means you can pick. For example if the WOD lists 10 Pull Ups you can either do 10 pull ups or 20 ring rows. Numbers may very but that is an example.

We will release all 3 WODS by the end of October. If you haven't already signed up please do so ASAP as spaces are very limited and are already over half full!