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Pagina 1 van 2 Lowlands Throwdown Qualifier WOD 3 This workout can only be done if workout 1 and 2 have been done before on the same day. This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. The athlete will row 42 calories on the rower, then perform 42 thrusters, then perform 42 burpees over-the-rower. They will then perform 30 of each and then 18 of each. Your score will be the time it takes to complete all 270 repetitions. If you hit the time cap 1 second for each missed rep is added to the 25 minutes time cap. This workout ends when the feet land on the other side of the rower on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 20:17.8, your score is 20:17. All divisions 42-30-18 reps for time of: Calorie row Thrusters, 20kg/15kg Burpees over-the-rower * Time cap: 25:00 Movement Standards Calorie Row Athletes must use a concept 2 rower. The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads the required amount of calories. Thrusters This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. At the top, the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body. Athletes must use an empty barbell. A full squat clean into the thruster is allowed when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. Using a ball, box or other object to check for proper depth is not allowed.

Lowlands Throwdown Qualifier WOD 3 - LeaderWOD - … · 2017-08-31 · Lowlands Throwdown Qualifier WOD 3 ... stay seated on the rower until the monitor reads the required amount

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Pagina1van2

LowlandsThrowdownQualifierWOD3Thisworkoutcanonlybedoneifworkout1and2havebeendonebeforeonthesameday.Thisworkoutbeginsseatedontherowerwiththemonitorsettozerocalories.Atthecallof“3-2-1…go,”theathletewillgrabthehandleandbeginrowing.Theathletewillrow42caloriesontherower,thenperform42thrusters,thenperform42burpeesover-the-rower.Theywillthenperform30ofeachandthen18ofeach.Yourscorewillbethetimeittakestocompleteall270repetitions.Ifyouhitthetimecap1secondforeachmissedrepisaddedtothe25minutestimecap.Thisworkoutendswhenthefeetlandontheothersideoftheroweronthefinalrep.Timewillberecordedinfullseconds.Donotroundup.Ifyoufinishin20:17.8,yourscoreis20:17.Alldivisions42-30-18repsfortimeof:

CalorierowThrusters,20kg/15kgBurpeesover-the-rower

*Timecap:25:00MovementStandardsCalorieRowAthletesmustuseaconcept2rower.Themonitorontherowermustbesettozeroatthebeginningofeachrow.Theathleteorthejudgemayresetthemonitor.Theathletemuststayseatedontheroweruntilthemonitorreadstherequiredamountofcalories.ThrustersThisisastandardbarbellthrusterinwhichthebarbellmovesfromthebottomofafrontsquattofulllockoutoverhead.Thebarstartsontheground.Noracksallowed.Thehipcreasemustclearlypassbelowthetopofthekneesinthebottomposition.Atthetop,theelbow,shoulder,hipsandkneesarefullyextended,andthebarfinishesdirectlyoverthebody.Athletesmustuseanemptybarbell.Afullsquatcleanintothethrusterisallowedwhenthebaristakenfromthefloor.Ifthebarbellisdroppedfromoverhead,itmustsettleonthegroundbeforetheathletepicksitupforthenextrepetition.Usingaball,boxorotherobjecttocheckforproperdepthisnotallowed.

Pagina2van2

Burpeeover-the-rowerEachburpeemustbeperformedparalleltotherower.Atthebottom,thechestandthighstouchtheground.Theathletemustjumpovertherowerfrombothfeetandlandonbothfeet.Onefeetedjumpingorsteppingoverisnotpermitted.Therepcountswhentheathletelandsattheothersideoftherower.Athletesdon’thavetoclapwhilejumpingovertherower.