The Ultimate Predator Throwdown II

Intermediate:

Heavy Complex (Unbroken) 

0:00-1:00 Tie-break*

1:00-7:00: Build to a Heavy Complex (Unbroken)

Complex:

1 Deadlift

+ 1 Hang Power Clean

+1 Power Clean

Notes:

- Partners can alternate attempts.

-Score: Combined Heaviest Successful Lift (Tie Break is not another score).

RX:

Heavy Complex ( Unbroken)

0:00 -1:00 Tie-break*

1:00- 7:00: Build to a Heavy Complex.

Complex:

1 Deadlift

+1 Hang Clean ( Power/ Squat)

+1 Front Squat

Notes:

- Partner can alternate attempts.

- Score: Combined Heaviest Successful Lift ( Tie- Break is not another score).

* Tie- Break:

1:00 min of Synchro Burpees

-Both athletes perform burpees facing each other, two- foot take off.

-Reps must be synchronized at chest contact and jump ( Full hip extension each repetition)

-Tie- break: Total synchro burpees completed( Only used to separate identical total lifts).

Beginners:

AMRAP x 6:00 min (Relay format)

100m Dual Kb Farmer's Carry @35lbs / 26lbs (running is allowed with arms extended)

6 Burpees Over the Line

* Athlete 1 completes one full round, tags partner, then Athlete 2 goes.

Wod Floater

Intermediate

4 Rounds (2 Rounds each)

15ft. Bear crawl

10/8 Cal Echo Bike

15ft. Walking Lunges (body weight) (standart: full extension each rep)

RX

2 Rounds ( 1 Each)

1st Round

15ft. Handstand Walk (Athlete 1)

10/8 Cal Echo Bike

15ft. Handstand Walk ( Athlete 1)

2nd Round

15ft. Double Dumbell Overhead Walking Lunges @40lbs/30lbs

12/10 Cal. Echo Bike

15ft. Double Dumbell Overhead Walking Lunges @40lbs/30lbs

Part B :

Intermediate:

Max American Kb Swings @53lbs/35lbs.

RX:

Max American Kb Swings @70lbs/53lbs

Intermediate:

For Time: ( Time Cap 14:00min)

Partners split work as needed, 1 athlete works at a time.

Buy In :

150 Wall Ball Shots @20lbs/14lbs

Then continue into the chipper...

50 Power Cleans @135lbs/95lbs

40 Box Jump Over @24"/20" ( Step- down allowed)

30 Toes-to-Bar ( Score 1)

*Remaining time Max American Kb Swings @53lbs/35lbs (Score 2)

RX:

For Time: ( Time Cap 14:00min)

Partners split work as needed, 1 athlete works at a time.

Buy In:

200 Wall Ball Shots @20lbs/14lbs

Then continue into the chipper...

50 Power Cleans @185lbs/125lbs

40 Box Jump Over @24"/20" ( Two-foot take off and landing)

30 Toes-to-Bar (Score 1)

*Remaining time Max American Kb Swings @70lbs/53lbs (Score 2)

Intermediate:

For Time: ( Time Cap 14:00min)

Partners split work as needed, 1 athlete works at a time.

Buy In :

150 Wall Ball Shots @20lbs/14lbs

Then continue into the chipper...

50 Power Cleans @135lbs/95lbs

40 Box Jump Over @24"/20" ( Step- down allowed)

30 Toes-to-Bar ( Score 1)

*Remaining time Max American Kb Swings @53lbs/35lbs (Score 2)

RX:

For Time: ( Time Cap 14:00min)

Partners split work as needed, 1 athlete works at a time.

Buy In:

200 Wall Ball Shots @20lbs/14lbs

Then continue into the chipper...

50 Power Cleans @185lbs/125lbs

40 Box Jump Over @24"/20" ( Two-foot take off and landing)

30 Toes-to-Bar (Score 1)

*Remaining time Max American Kb Swings @70lbs/53lbs (Score 2)

Part B :

Max American Kb Swings @35lbs/26lbs 

Intermediate

AMRAP x 12:00 min

100 Double Unders (Split)

20 Pullups (Partner holds a deadlift hold @185lbs /125lbs)

20  Alt. DB Snatch @ 35lbs/25lbs (Split)

200mts Run (Together).

RX:

AMRAP x 12:00 min

100 Double Unders (Split)

20 Chest to bar pull-ups* ( Partner holds a deadlift hold @275lbs / @185lbs)

20 Alt. DB Squat Snatch @ 50lbs/35lbs (Split)

200mts Run (Together).

Adjustments only for RX:

* Round 1-2: Perform as written above with 20 Chest to bar pull-ups.

* Starting Round 3 and onward: Replace gymnastics with 10 Bar Muscle-ups (Partner still holds the deadlift hold @275lbs / 185lbs during this station)

Intermediate

AMRAP x 12:00 min

100 Double Unders (Split)

20 Pullups (Partner holds a deadlift hold @185lbs /125lbs)

20  Alt. DB Snatch @ 35lbs/25lbs (Split)

200mts Run (Together).

RX:

AMRAP x 12:00 min

100 Double Unders (Split)

20 Chest to bar pull-ups* ( Partner holds a deadlift hold @275lbs / @185lbs)

20 Alt. DB Squat Snatch @ 50lbs/35lbs (Split)

200mts Run (Together).

Adjustments only for RX:

* Round 1-2: Perform as written above with 20 Chest to bar pull-ups.

* Starting Round 3 and onward: Replace gymnastics with 10 Bar Muscle-ups (Partner still holds the deadlift hold @275lbs / 185lbs during this station)

Beginners:

AMRAP x 12:00 min

150 Single Unders (Split )

20 Ring Rows (Partner must hold a plank)

20 DB Snatch @ 30lbs/20lbs (10 each arm, split )

200m Run (Together).

Beginners:

AMRAP x 12:00 min

150 Single Unders (Split )

20 Ring Rows (Partner must hold a plank)

20 DB Snatch @ 30lbs/20lbs (10 each arm, split )

200m Run (Together).

Amrap x 3:00min

15 Ft Bearcrawl

10 Deadlift @ 135lbs / 95lbs