Update 31-10: 

We hebben helaas een fout gemaakt in het formulier voor de Ohana Throwdown m.b.t. de Male Master Athletes. In WOD 2 is het gewicht van de barbel voor de thrusters in de eerste 5 minuten van de WOD voor de Male Master Athletes 40kg in plaats van 50kilo. De kettlebel voor WOD 3 moet 24 kg zijn voor jullie. 
Dat scheelt toch weer! Mocht je de WODs al gedaan hebben adviseren we je ze overnieuw te doen met de juiste gewichten. Dat zal in aantal reps en time in je voordeel werken. Excuses voor het eventuele ongemak! De formulieren zijn inmiddels aangepast en hieronder te downloaden.

Score form

Score form WOD 1 (PDF format)

Score form WOD 2 (PDF format)

Score form WOD 3 (PDF format)

Please fill out the score form for the scores of the qualifier WOD’s. Then sign the form (name and signature team member 1, team member 2 and the judge) and mail it to info@ohanathrowdown.nl.

OTD 2018 WOD 1 ‘Cool the Engine’

For time: timecap 16 min

  • 150 cal row
  • 100 dumbbell hang clean and jerks
  • 50 dumbbell box step overs

[themedy_media type=”youtube” url=”https://www.youtube.com/watch?v=fhpR18qDMsQ&feature=youtu.be”]

Standards

  • Height plyobox 20″/24″
  • Weight dumbbell: Athlete 30/20 | Rookie+ athlete masters 22.5/15 | Rookie masters 10/15
  • Each team use only 1 rower 1 dumbbell and 1 plyobox
  • You can alternate as much as you want but reps must be done 50/50.
  • Rower: finish the 150 cal before picking up the dumbell.
  • Dumbell hang clean+jerk: pick up the dumbbell and start from the hang. Hang clean the dumbbell to the shoulder and press out. (snatch is a no -rep)
    The excercise ends when the shoulder is to the ear and arm hips and knees are fully extend. Every time you alternate with your buddie the dumbbell must starts from the ground
  • Dumbell boxsteps overs: pick up the weight from the ground (any style of cary) and step over the box. Both feet must have contact with plyobox and step over. When both touch the ground the excercise ends. Every time you alternate with your buddie the dumbell must starts from the ground.

 

OTD 2018 WOD 2: ‘Double Trouble’

For reps and weight. With a running clock.

  • 0-5 min amrap Thrusters: rookie + masters 25/40 | Rookie Masters female 25 | Athlete 30/50 | Athlete Master female 30
  • 5-7 min rest then:
  • 7-15 min both athlete first find your 2RM cluster FIRST then 2RM deadlift

[themedy_media type=”youtube” url=”https://www.youtube.com/watch?v=MTWbJyHw5yc&feature=youtu.be”]

Standards

  • You can prepare the barbell and (start)weight for all excercises but you can only go up in weight and never go down.
  • Score is reps from thrusters and the best 2 rm clusters+ deadlifts from both athletes together.

Thrusters

  • Bring the barbell up in frontrack position.
  • Excercise starts with hips below paralell.
  • The excercise ends when the shoulder is to the ear and arms hips and knees are fully extend.
  • Every time you alternate with your buddie the barbell must start from the ground.

Cluster

  • Excercise starts from the ground. Squatclean the bar and thruster the bar.
  • The excercise ends when the shoulder is to the ear and arms hips and knees are fully extend.
  • The second rep starts with an tap and go on the ground.
  • Rebending the knees in the catch is allowed.

❌You can not❌

  • Powerclean and then squat
  • First stand up an then shoulder to overhead the bar.
  • Put the weight down in the second rep.

Deadlift

  • Starts with hipstands and hands outside the hips.
  • Excercise starts from the ground.
  • The excercise ends when shoulders arms hips and knees are fully extend.
  • The second rep starts with an tap and go.

❌You can not❌

  • Put the weight down in the second rep is a no – rep.

 

OTD 2018 WOD 3 ‘Can you grip it’

For time: timecap 18 min

63-45-27

  • Toe2bar
  • KbA swing
  • Rookie+masters 16/24
  • Athlete 24/32
  • Rookie masters 12/16 (abmat sit ups ipv toe2bar)

In to (splittime)

27-45-63

  • Pullups
  • Powersnatches
  • Rookie+masters 25/40
  • Athlete 35/50
  • Rookiemasters 20/35

[themedy_media type=”youtube” url=”https://www.youtube.com/watch?v=9MgNqzcPPuA&feature=youtu.be”]

Standards

Toe2bar

  • Feet must passing the hangpoint. Both feet must touch the bar.

Abmat sit ups

  • Excercise starts with hands touching the ground above the head and finished when hands are touching the ground in front of the feet.

Opmerking: Als je t2b doet ga je niet hoger in de ranking!

Kettlebellswing

  • Excercise ends when the kettlebell is with buttom up in toppostion. Arms hips en knees are full extended

Pullups

  • Feet must passing the hangpoint and arms must be fully extend in the hangposition. Chin must be over the bar on the top position.
  • You can use any kind of pull ups !!

Opmerking: alle soorten pullups zijn toegestaan zolang ze maar voldoen aan de standards. In het filmpje zijn er ook ringrows getoond. Op het moment dat je voor bijvoorbeeld ringrows kiest moet je het wel vermelden bij het opgeven van je score. Echter je score zal dan altijd lager zijn ten opzichte van diegene die een pullup/chin up hebben gemaakt.

Powersnatches

  • Excercise starts from the ground.
  • Excercise ends when the barbell is in toppostion. Arms hips en knees are full extended.

You can alternate as many as you can.

Notice: splittime