The Throwdown…Rx’d or Not?

Several of you have asked about whether or not to do the Throwdown in the Rx’d division or the Almost Rx’d division.  First off, great job in just stepping up and committing to this awesome event.  I commend you for that.  It’s a terrific experience and one you definitely won’t regret.  

So, here are movements and weights you should be able to do if competing in the Rx’d division:

Deadlifts for several reps (205# for men/123# for women)

Box jumps (28″ for men/24″ for women)

Double-unders

Pull-ups (at least 5 at a time or darn close to it)

Wall ball shots (20# for men to a 10′ target/14# for women to a 9′ target)

Ground to overhead for several reps (95# for men/63# for women)

If you look at the above movements and weights and feel confident in your ability to perform them, then you should enter into the Rx’d category.  Keep in mind, the movements and weights may change, but this should give you a good indication of what is expected in the Rx’d division.  

Miles is giving the Throwdown a shot.  Why aren’t you?

Advertisements

One response to “The Throwdown…Rx’d or Not?

  • Bryce

    Monday

    Intermediate

    Squat snatches

    Every minute, on the minute, for 12 minutes, perform 1 squat snatch. Try increasing the weight each minute.

    WOD:

    15-12-9-12-15 reps of:

    Squat snatches (75/53)
    Box jumps (24/20)
    Pull-ups

    Power snatch to overhead squat is okay. Snatch weight should be near 50 or 55% of skill weight.

    All Levels/Beginner

    Skill:

    In 2:30, run 400 meters, then AMRAP of: hand release push-ups. Rest 30 seconds, repeat for a total of 3 rounds. Score total push-ups.

    WOD:

    15-12-9-12-15 reps of:

    SDHP or squat snatches (75/53)
    Burpee box jumps (24/20)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: