On a 10:00 Running Clock

Max Effort Echo Bike Calories

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4 Rounds for Time:

26 Alt DB Power Snatch

25' DB OH Lunge

15 Toes 2 Bar

25' DB OH Lunge

Rx: 50/35# DB - Single DB

Scaled: 35/25# DB - Single DB & Knees 2 Chest

The first released workout will be on a 10:00 running clock and will have 2 scores: Total Echo Bike Calories & Rounds for time.

This workout will have both athletes working at the same time.

Athletes will alternate rounds, until all 4 rounds are complete (2 rounds per person). While athlete 1 is working on their round on the dumbbell, athlete 2 will be working on the bike accumulating calories. Once athlete 1 completes the full round, both athletes will switch, now athlete 1 is on the bike and athlete 2 is completing his/her round. Once the 4 rounds are completed, it will be scored for time. 

With the remaining time on the 10:00 Clock, both athletes will switch as needed on the bike. The bike will be scored for total calories at the close of 10:00.

Workout #2

For Time: 9:00 Time Cap

25 Sandbag Clean Over Shoulder

400m Partner Run

200m Double KB Front Rack Carry

400m Partner Run

25 Sandbag Clean Over Shoulder

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Rx Male = 150# Sangbag & 70#x2 KB

Rx Female Sandbag = 100#+- Sandbag & 53#x2 KB

Scaled Male = 100# Sandbag & 53#x2 KB

Scaled Female = 75# Sandbag & 35#x2 KB

*All reps can be shared any way

*You may help your partner get KB into front rack position.

workout #3

For Time: 13:00 Time Cap

60 Double Unders

20 Pull Ups

40 Shoulder 2 Overhead

60 Double Unders

20 Pull Ups

40 Front Squats

60 Double Unders

20 Pull Ups

40 Power Cleans

60 Double Unders

20 Pull Ups

Rx Barbell Weight: 

S2OH: 155/105#

Front Squat: 175/115#

Power Clean: 195/135#

Scaled Weight & Movements:

Single Unders: 100/Round

Jumping Pull Ups: Open Standard 

S2OH: 115/75#

Front Squat: 125/85#

Power Clean: 135/95#

Workout #3 will have a 13:00 time cap. It will have one athlete working at a time for the duration of the workout.

Double Unders & Pull Ups: For these two movements you must designate a single athlete to complete all reps for that specific movement for that round. Aka if you start it you must finish it. There is no minimum work requirement for either athlete.

***Scaling: Single Unders & Jumping Pull Ups: performed the same way as Rx with one athlete completing each movement to its entirety.

BARBELL MOVEMENTS CAN BE SPLIT ANY WAY

S2OH: Any movement from shoulder to overhead is allowed. BARBELL MUST GO FROM FRONT RACK POSITION. Athlete must show control at top of each rep and full extension of legs, hips, and arms.

Front Squat: Barbell must start in the front rack position. Working athlete will squat, making a full pass below parallel. The angle of the hip must be below the top of the knee. SQUAT CLEAN IS ALLOWED FOR THR FIRST REP FROM THE GROUND. 

Power Clean: Working athlete will move the barbell from the ground to front rack position showing full extension at the top of each rep. Athlete must keep their hips above parallel on the catch of each rep and elbows must pass the plain of the bar each rep. 

7 & 7

7:00 AMRAP:

12 KB Deadlift

9 Burpee Box Jump Over

7 Devil Press

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2:00 Rest

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7:00 AMRAP:

Max Effort Row (Meters)

*Off partner will do sand bag hold

Rx Weights:

Double KB DL: 70/53#

Burpee BJO: 24/20"

Double DB Devil Press: 50/35#

Sand Bag Hold: 150/100#

Scaled Weights:

Double KB DL: 53/35#

Burpee Step Over Box: 20/20"

Double DB Devil Press: 35/25#

Sand Bag Hold: 100/75#

AMRAP #1

The first 7:00 AMRAP will have one athlete working at a time alternating movements.

AMRAP #2

One athlete will be rowing while the other athlete is holding their prescribed sand bag. The athlete must pick up the sandbag in a secure locked out position before the rowing can start. Any time the athlete drops the sandbag the two athletes must switch positions. The rowing athlete must do one pull at the very minimum before switching back to the sandbag. The judge will give the rowing athlete the go ahead once the sandbag is fully locked out on the initial pick up from the ground. The athlete holding the sandbag is allowed to bend the knees but must maintain neutral hips and shoulders, aka you can't squat and hold in the squat position.

Scoring:

The first AMRAP will be scored for total reps. Second AMRAP will be scored for total reps (meters). Each team will be ranked by score on each AMRAP. Then their two ranks will be combined to get the over all ranking for the workout.

The top 7 teams from each division will advance to the final.