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.