HALE THROWDOWN 2022
Groups and Teams
Fitness Group A
- Alexandra Sussman / RD Pennell
- Beulah Mathew / Robin Goodbeer
- Chenoa Rogerson / Susan Ortega
- Nichole Menezes / Darla Davidson
Fitness Group B
- John Turner / Mark Street
- Mohamed Osman / Allison Pratt
- Nancy Williams / Olivia Williams
- Shoshana Kariuki / Darcy Stanley
Performance Group A*
- Caroline Cangelosi / Tae Kim
- Serena Liu / Evan Hoese
- Manuel Godinez / Bryan Brandow
Performance Group B
- Ryo Osawa / Mike Schwarzbart
- Kassandra Barron / Rob Crystal-Ornelas
- Ruth Douglas / April De Verney
- Tapan Trivedi / Filip Blagojevic
Sport Group A*
- Coach Wendy / David Ezekwe
- Coach Cristina / Alex Leal
- Coach Cullen / Andrew Ignacio
Sport Group B
- Cole A Winokur / David Almeida
- Dee Sanchez / Kristin Bryant
- Hector Jimenez / Jared Bennett
- Joanne Suarez / Armando Torres
*Due to size of Group, points will be awarded for overall place on each WOD within Group.
Top team in these Groups will advance to Semi-finals
Scoring and Awards
Teams in each Group with compete against the one another in a head-to-head fashion. All teams will complete at least the first 4 WODs.
Example schedule for Team 1:
- WOD 1 & 2: Team 1 vs Team 2 — winners of each WOD earns 1 point
- WOD 3: Team 1 vs Team 3 — winners earn 2 points
- WOD 4: Team 1 vs Team 4 — winners earn 2 points
Top 2 teams in each Group move on to the Semi-finals (WOD 5).
Top 2 scoring teams from the Semi-finals in each Division (Fitness/Performance/Sport) move on to the Finals (WOD 6).
Awards go to the winning team in each Division.
There will also be an award for the team with the Best Spirit
Workouts
WOD 1 – Faster than a Lifter (1 Point) video
Starts at 0:00 on Clock:
4 x 400m Relay
One partner runs 400m, then the other partner runs 400m. Repeat.
Win = first team to finish
- Fitness: No Plate
- Performance: 25# / 10# plate
- Sport: 45# / 25# plate
- Non-Running Sub: 30 / 20 cals on Echo Bike per segment (must be cleared by head judge)
Immediately followed by…
WOD 2 – Stronger than a Runner (1 Point) video
Starting at at 15:00 on Clock:
5min total for both partners to find heaviest lift.
Win = highest total combined weight
Women = +30%
- Fitness: 1RM Deadlift
- Performance: 1 RM Deadlift
- Sport: 1 RM Clean
WOD 3 – Heidi (2 points) video
6 rounds of:
2 min for:
300m/250m Row
7 Front Squats (bar taken from the ground)
Max rep Burpees
One full 2:00 round per partner, alternate rounds
Win = highest # of total front squats + total burpees per team
- Fitness: 95# / 65#, Burpees
- Performance: 125 # / 85#, Burpees over bar
- Sport: 155# / 105#, Burpees over bar
WOD 4 – Cindy Lee (2 points) video
For time:
200m KB Farmer’s Walk (as a team, one person carrying at a time)
Straight into 6 rounds:
5 Synchro Pull ups (chin above bar at the same time)
10 Partner Push ups (high-5 each other at top of pushup)
100ft walking lunge with one KB (50 ft each = length of gym)
Then:
200m KB Farmer’s Walk (as a team, one person carrying at a time)F299
15min cap
Win = Fastest time to complete or most reps if both teams hit cap
- Fitness: Jumping Pull-ups, Push-ups on knees, 2 DBs for farmer’s carry (35/25#), Single DB carried any way for lunges (35/25#)
- Performance & Sport: Pull-ups, Toe Push-ups, 2 KBs for Farmer’s walk (53/35#), KB in front rack for lunges (53/35#)
WOD 5 (Semi-finals) – Super Karen video
7min max wallballs
6 team shuttle runs every 25 wallballs
One partner working at a time on wallballs, both partners must do the shuttle runs and touch the ball before starting wallballs again
Scoring = Total reps of wall balls + total shuttle runs
- Fitness: 14# / 10# to 10ft / 9ft target
- Performance & Sport: 20# / 14# to 10ft / 9ft target
Heats and Schedule
Team Check-in: | 7:30 |
Welcome: | 8:00 - 8:20 |
WOD 1&2 Heats: | 8:20 - 9:10 |
WOD 3 Heats: | 9:20 - 10:10 |
WOD 4 Heats: | 10:20 - 11:20 |
Break: | 11:20 - 12:05 |
Semifinals: | 12:05 - 12:35 |
Finals: | 12:45 - 1:00 |
Tacos: | 11:00 - 2:00 |
