Copper Coast

1750m Row for Time.

On 0:00 - 4 Thrusters & 4 Burpees Over Rower
On 1:30 - 5 Thrusters & 5 Burpees Over Rower
On 3:00 - 6 Thrusters & 6 Burpees Over Rower
On 4:30 - 7 Thrusters & 7 Burpees Over Rower
On 6:00 - 8 Thrusters & 8 Burpees Over Rower
On 7:30 - 9 Thrusters & 9 Burpees Over Rower
On 9:00 - 10 Thrusters & 10 Burpees Over Rower
On 10:30 - 11 Thrusters & 11 Burpees Over Rower

Weight: 30kg

The workout starts with an athlete completing 4 Thrusters & 4 Burpees Over Rower.

The row can commence once these reps have been completed.

The row must stop every 90seconds and the prescribed Thrusters and Burpees must be completed before the row can resume.

Reps increase by 1 rep for each movement every round.

The workout ends when the distance is complete for the timecap is reached.

Score is time taken to complete, or distance covered by 12 mins.

Work can be shared in anyway by the athletes.

Burpees Over Rower are lateral burpees and must be completed with a jump over rower - no step overs allowed.

Only one athlete working at any given time.

Part A: 0:00 - 3:00

Partner A completes a speed ladders of squat cleans (Power cleans are permitted for Masters only)

10 @40kg
8 @45kg
6 @50kg
4 @55kg
2 @60kg

The workout starts with 2 preloaded barbells at the first 2 weights.
Partner A completes 10 squat cleans on bar 1 and 8 squat cleans on bar 2.

While partner A works on bar 2, partner B can change weight on bar 1 to the 3rd weight for partner A, and can continue to change weight for her partner throughout the workout until completed or time capped.

Score is time to complete, or reps completed at 3:00

Part B commences immediately after this - see WOD 2B

Part B commences immediately after WOD 2A @ 3:00

Part B:

On 3:00, partner B will build to a heavy DT complex until the clock reaches 7:00, it will consist of:

• 3 Deadlifts
• 2 Hang cleans (any variation)
• 1 Shoulder to overhead

The complex must be completed as an unbroken complex of 6 reps.

Hands cannot release from the barbell until the complex has been completed.

Deadlift reps must be touch & go.

Pausing to rest at the waist for hang cleans and at shoulders for the shoulder to overhead is permitted.

Shoulder to overhead can be any form of press or jerk.

Partner A can assist in the changing of weights but only a single bar can be used throughout.

Score is the max load of a successfully completed complex.

Partner A:

7 Minutes Max Wallballs (6kg)

Partner B:

7 Minute AMRAP:

• 2 Overhead Squats (25kg)
• 2 Pull-ups
• 2 Box jump overs
• 25 Double Unders

Reps increase by 2 every round, except for Double Unders.

Part A

0:00 - 7:00

Partner A will complete a 7 minute AMRAP of Wallballs.

There is a sting in the tail with this workout which will only be revealed at the workout briefing on the day of competition or maybe the night before if you're good!

Part B

7:00 - 14:00

Partner B will complete their AMRAP:

Barbell is taken from the ground for the overhead squat.

Pull-ups can be any variation of strict, kipping or butterfly.

Box jump overs are front facing. Step Downs are permitted, but no step ups.

2 reps will be added to each movement every round except for Double Unders which stay at 25 reps per round.

As Described