The Great Aloha Games 2018

(MM/FF) Every 2 Mins......

6 Stations For Reps:

Station 1

Assualt Bike Calories

Station 2

Wall Ball Shots to 10' Target (20/14)

Station 3

Synchronized Chin Over Bar Pull-Ups

Station 4

*Box Jump Overs (30/24)

*Partner Plank (any plank) while Partner works towards reps.

Station 5

Synchronized Alternating Dumbell Snatches (50/35)

Station 6

*Alternating Pistol Squats

*Partner performs and sits in a KB Squat Hold (53/35) while Partner works towards reps.

15 Minute AMRAP

starting with a 400 Double Under Buy In

then into....

Alternating Rounds (MF/MF)

9 Synchronized Thrusters (115/80)

8 Bar Facing Burpees over (1) Bar and another (1) Bar.

MF Pairs will continue to Alternate Rounds until the 15 Minutes expire.

For Time:

P1 MF will start on;

25 Toes To Bars Each followed by...

?? Calorie Row

P2 MF will start on;

25 GHD Sit Ups Each followed by...

?? Calorie Row

Once both complete work expected....

P1 (1) Athlete will start 25' Handstand Walks to the side where P2 was working & waiting.

Once P1 Athlete reaches, P2 (1) Athlete will begin their 25' Handstand Walks to where P1 (2) is waiting. 

Once completed (1) Athlete will pick up and perform a weighted sandbag run (70/50) of 200M. 

At this time Athlete is running, the Team of 3 can start to chip away at 50 Strict HSPU. 

*When 1st 200M run is performed another 200M weighted run is also needed to be done.

Once Runs and Strict HSPU are completed Athletes will begin a 2nd round of;

50' HS Walks then...

2x 200M Weighted Runs (70/50)

While Team chips away at completeing 50 Strict HSPU.

Once the 2nd Round of Runs & HSPU are completed,

as a Foursome they will move on to complete;

25 Rope Climbs to a 15' Mark.

*Elimination will occur after the 4/5 Teams reach the Rope. Eliminating the 5th Team from the event.

Time Cap 30 Minutes

A 2 Part Workout

23 Minute Time Cap

Part A. 

20 Rounds of DT (FF/MM) (105/155)

Start w/FF, needs to complete 10 Rounds of DT

(DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)

DT Rounds can be broken up and done in any way as long as movement standards are met.

Once the FF Pair completes their 10 Rds they will re-enter the “Tagging Zone” and then the MM Pair will start their,

10 Rounds of DT  

Once Completed;

Any Time Remaining.....

Part B.

1 Rep Max Clean & Jerk (FF/MM)

Total Load Between All 4 Athletes of (each) Best Completed Lift.

*Once MM Pair completes their DT they will re-enter the “Tagging Zone” and then the FF Pair can start their 1 Rep Max Attempts. 

Once the FF Pair is done they will re-enter the “Tagging Zone” so the MM Pair can start to work on their 1 Rep Max C&J. 

Within the 23 Minute Time Cap. 

In remaining Time from GREAT DT!! Part A.....

1 Rep Max Clean & Jerk (FF/MM) Total Load

In remaining time of GREAT DT!! Part. A....

1 Rep Max Clean & Jerk (FF/MM)

For Time:

10-9-8-7-6-5-4-3-2-1

PP1 Strict HSPU

PP2 Toes To Bar

Both PP must complete All Rounds of Both Movements.

5 Minute Cap

"VlOHV VM3-WVN-DVH"

pronounced, AlOHA Awe-Man-Duh

A flipped upside down, inside out verion of our repeat event from 2017 The Great Aloha Games.

10-14-18 MF/MF

Squat Snatches (135/95)

Men- Ring Muscle Ups

Women- Bar Muscle Ups

12 Minute Time Cap