Wodproof Same Sex Pairs
Onsite Competition for Teams
Event description
The Same Sex Pairs Throwdown gives athletes who may be new to competitions an opportunity to challenge themselves and have a blast doing it with a partner!
Our 2-person, same gender team setup allows you to step out onto the competition floor with your best lifting buddies to experience the best of both worlds: all the fun of competition, without that nerve-wracking feeling of going it alone!
The Wodproof Series Throwdown’s are suitible for athletes of all abilities, but all movments are intermediate level making it fully inclusive.
Whether you have been training for a few months or you are an experienced athlete, Wodproof throwdowns are a true test of fitness and grunt work.
If you get to the final there may be a few more advanced movements. However, we welcome all abilities.
Registration
On entry there will be a registration table for you to hand in your signed wavier. You will be given a number for your heat and a number for your station/lane.
Facilities
- The doors may be open and it could get cold so we recommend you bring something to keep warm in between WODs.
- There will be refreshments available to buy all day including hot drinks and a healthy food stall selling lunch for part of the day.
- There are shower, toilet and changing facilities available onsite and Sports massage available.
Spectators
We do not charge for spectators so please feel free to bring as many friends and family as you like.
Parking
Parking will be onsite and is free of charge.
Other Relevant Information
- Location – CrossFit Llantrisant, Hepworth Park, Coedcae Lane, Pontyclun CF72 9DX.
- Photography- Photos will be available our Facebook page within a couple of days of the event.
- You may want to bring camping chairs to relax on in between WODs.
Change of athlete/details
Injuries can happen or a team member may not be able to compete on the day and we totally get that, but please be aware that we cannot offer a refund but You can substitute an athlete up until registration closes.
Scoring: For Repetitions: More is Better
12 Minute Ladder: 1-2-3-4-5+
Thrusters 40/30
Burpee Box Jump Overs
Partner A completes 1 thruster and 1 burpee box jump over.
Partner B competes 1 thruster and 1 burpee box jumps over.
Partner A completes 2 thrusters and 2 burpee box jumps Overs.
And so on...
Scoring: For Repetitions: More is Better
12 Minute Ladder: 1-2-3-4-5+
Thrusters 40/30
Burpee Box Jump Overs
Partner A completes 1 thruster and 1 burpee box jump over.
Partner B competes 1 thruster and 1 burpee box jumps over.
Partner A completes 2 thrusters and 2 burpee box jumps Overs.
And so on...
Scoring: For Repetitions: More is Better
AMRAP: 10 Min Cap
100/70 Calorie Ski Erg
Partner A burns calories on the Ski Erg while Parter B holds D-Ball at chest.
Can split cals as you wish unless the D-Ball is dropped where you must swap exercise.
Cash out is max “you go, I go” 45/30 partner D-ball over shoulder.
Score: D-Ball Reps
Scoring: For Repetitions: More is Better
AMRAP: 10 Min Cap
100/70 Calorie Ski Erg
Partner A burns calories on the Ski Erg while Parter B holds D-Ball at chest.
Can split cals as you wish unless the D-Ball is dropped where you must swap exercise.
Cash out is max “you go, I go” 45/30 partner D-ball over shoulder.
Score: D-Ball Reps
Scoring: For Time: Fastest is Better | Time Cap: 14
Chipper: For Time (14 Min Cap)
90/70 Cal Row
70 Alt Arm DB Snatch 22.5/15
50 Power Cleans 50/35
30 Front Squats 50/35
10 Synchro Down Ups
*Split Reps between pair how you see fit
*Except last 10 synchro Down Ups
Scoring: For Time: Fastest is Better | Time Cap: 14
Chipper: For Time (14 Min Cap)
90/70 Cal Row
70 Alt Arm DB Snatch 22.5/15
50 Power Cleans 50/35
30Front Squats 50/35
10 Synchro Down Ups
*Split Reps between pair how you see fit.
*Except last 10 synchro Down Ups!
