Dynamic Duo - 2019

This is a 2-part event, with 2 scores, on a 12:00 running clock, split into two 6:00 parts.

Part 1

"Apple Pie"

AMRAP 6

Ascending Ladder By 2's Rep Scheme

RX

2 Power Snatches (95/65)

2 Overhead Squats

2 Toes to Bar

4 Power Snatches

4 OHS

4 TTB

6 Power Snatches...etc.

Masters (40+)

2 Hang Power Cleans (115/75)

2 Front Squats

2 Toes to Bar

4 Hang Power Cleans

4 Front Squats

4 TTB

6 Hang Power Cleans...etc.

Scaled/Masters (50+)

2 Hang Power Cleans (95/65)

2 Front Squats

2 Toes to Chest-Height

4 Hang Power Cleans

4 Front Squats

4 Toes to Chest-Height

6 Hang Power Cleans...etc.

*Break up the reps as desired between you and your partner.

**Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.

This is a 2-part event, with 2 scores, on a 12:00 running clock, split into two 6:00 parts.

Part 2

"Vanilla Ice Cream"

At the 6:00 mark on the 12:00 clock...

You and your partner have 6:00 to each establish a max lift in the complex:

Rx

1 Squat Snatch +

1 Overhead Squat +

1 Hang Squat Snatch

Scaled/Masters

1 Squat Clean +

1 Front Squat +

1 Hang Squat Clean

*Rx = Squat Snatches must be one fluid movement, not power to squat.

**Scaled/Masters = Squat Cleans can be power to squat.

***Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.

Gobble wobble

For Time (16:00 CAP)

400m Run

20 Burpees Over A Tire

40 KB Swings

200m Sled Drag

40 KB Swings

20 Burpees Over A Tire

400m Run

Weights

• KB (Rx = 70/53; Masters (40+) = 53/44; Masters (50+) + Scaled = 44/35)
• Sled (Rx = 5/3 Plates; Masters (40+) = 4/2 Plates; Masters (50+) + Scaled = 3/1 Plates)
• Sled is a Rogue S-25 Fat Boy sled that has an empty weight of 38 lbs.
• Sandbag (ALL Divisions = 30 lbs.)
• D-Ball (Men/Women All Divisions = 30/20)

*Rx = Wear a Weight Vest for entire workout (20/14)

**At the 100m mark on the Sled Drag, all teams will pick up a Sandbag + D-Ball to add to their sled weight.

***For the last 400m Run, the Sandbag and D-Ball will have to be carried.

****Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.

For Time (or reps within a 12:00 CAP)

Chipper-Style

Rx

50/40 Calorie Ski Erg

50 Wall Balls (20/14)

50 Axle Bar Deadlifts (200/135)

50 C2B Pull-Ups

50 Axle Bar Deadlifts

50 Wall Balls

50/40 Calorie Ski Erg

Masters (40+)

40/30 Calorie Ski Erg

40 Wall Balls (20/14)

40 Axle Bar Deadlifts (165/105)

40 Chin-Over-Bar Pull-Ups

40 Axle Bar Deadlifts

40 Wall Balls

40/30 Calorie Ski Erg

Scaled/Masters (50+)

40/30 Calorie Ski Erg

40 Wall Balls (16#/12# to 10'/9' targets)

40 Axle Bar Deadlifts (125/90)

40 Scaled = DB Snatches (35/25); Masters 50+ = Chin-Over-Bar Pull-Ups

40 Axle Bar Deadlifts

40 Wall Balls

40/30 Calorie Ski Erg

*One person works at a time. Switch whenever.

**Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.

STUFFED ON STUFFING

For Combined Max Repetitions

4 Rounds

2:30 Work / :30 Rest

20/16 Calorie Row

20 Box Jump Overs

Max Reps of Barbell Shoulder to Overhead (Rx = 135/95; Masters (40+) = 115/75; Masters (50+) = 95/65; Scaled = 75/45)

*Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.