Sweatin' to the 80s: Masters Melee

"80's Extravaganza"

AMRAP in 15 minutes:

80 wall balls

80 dumbbell snatches

80 calories, bike (60 cals for women)

80 burpees

You and your partner will start at the wall ball station and take turns completing all 80 reps. Once all 80 are completed, you'll move to the next station and complete all reps there, and so on. If you complete all 80 burpees, you go back to the wall ball station. You may switch at any time throughout this workout.

Wall ball weights: 20# Men intermediate, 14# Men novice. 14# Women intermediate, 10# women novice.

DB snatches - switch arms whenever you like. Both heads of the DB must touch the ground at the bottom, full lockout above head. Weights: 50# Men intermediate, 35# Men novice. 35# Women intermediate, 20# women novice.

Bike - 60 calories for Women intermediate and novice

Burpees - will be over a parallette. Step overs are allowed for all divisions

TBA

"Midlife Muscle Madness"

A) 5 minutes to find 3RM clean and jerk

2 minute rest/transition

B) 5 minute AMRAP of ground to overhead

Two separate scores:

A) one score for the combined weights of the 3RM clean and jerks

B) one score for the total repetitions of ground to overhead

You and your partner will start with an empty bar and take 5 minutes to each find your 3 rep max clean and jerk. You can go in any order and make as many attempts as you'd like. You must declare to your judge what the weight is before lifting.

Standards for part A:

-collars must be placed outside the plates during all attempts or it is a no nep

-start each rep with the plates touching the ground

-power, squat, and split cleans are allowed

-hang cleans are NOT allowed

-you must first lift the bar to your shoulders and then lock it out overhead

-snatching does not count

-you do not need to reach full extension with your hips and legs in the receiving position of the clean before beginning your overhead lift

-any style of overhead lift is acceptable (press, push press, push jerk, or split jerk)

-the rep is credited when the hips, knees, and arms are extended; feet are in line; and the bar is over or slightly behind the middle of your body when viewed from the side

-you MAY rest with the bar on your collarbone before or after your overhead lift

-you MAY also rest in an upright deadlift position on the way DOWN for the 2nd or 3rd rep

-you may NOT bounce the plates off the ground (bent elbows are a sign of this happening)

-you may NOT regrip the bar while the bar is in your hip crease or while the bar is on the ground

At the 5 minute mark, part A has finished. Take 2 minutes to rest and transition barbell weight for part B.

Part B is As Many Reps As Possible of ground to overhead.

-Clean and jerks are allowed (squat or power)

-Snatches are allowed (squat or power)

-Hang cleans or hang snatches are not allowed

-Plates must touch the ground at the start of each rep

-Partners may switch at any point

"Sweatband Sandwich"
3 min Row (cals)

6 min AMRAP:
4 Toes-to-bar (hanging knee raise for Novice divisions)
4 Goblet squats
8, 8...12, 12...16, 16...etc.

3 min Row (cals)

KB weights for goblet squat: 53/35# for Intermediate, 35#/26# for Novice

Two separate scores:
A) Total calories rowed
B) Total reps completed in the 6 min. AMRAP

You and your partner will start in a standing position. At the call of "Go" one partner will get on the rower and row for calories. You may switch (or not) on the rower as much as you would like.

At the end of 3 minutes, the calories will be noted by the judge and then you will immediately start a 6 minute AMRAP of toes-to-bar/hanging knee raises and KB goblet squats. Reps increase by 4 each round. (4, 4...8, 8...12, 12...16, 16...etc) Partners may switch at any point.

At the end of the 6 minute AMRAP (9:00 on the running clock), you transition back to the rower for calories. Similar to the beginning, you and your partner may switch at any point.

Toes-to-bar standards:

• Athletes begin by hanging from the pull-up bar with arms extended.
• The heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when both feet contact the bar between the hands at the same time.
• Any part of the feet may make contact with the bar.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar or using WOD wax is not permitted.

Hanging Knee Raise standards:
• all the same as TTB except the knees must be raised above hip height instead of the feet touching the bar

Goblet squat standards:
• Kettlebell must be held with both hands by either the handle or upside down in a goblet position
• the squat counts when the hip crease is at or below parallel
• athlete must reach full extension at the top with hips and knees open and torso upright or leaning back slightly