North Austin STRONG "Fall Brawl"

RX:

-50/40 Cal Echo Bike *Split However*

-100ft *Each* Sandbag Bearhug Carry  @150/100lbs

INTERMEDIATE:

-40/30 Cal Echo Bike *Split However*

-100ft *Each* Sandbag Bearhug Carry @100/80lbs

SCALED:

-30/20 Cal Echo Bike *Split However*

-100ft *Each* Sandbag Bearhug Carry @80/60lbs

Workout Flow:

At 3,2,1...GO, the athletes will begin working through their prescribed Echo Bike calories. During this time, teams can split the calories however they choose to. 

Once teams have reached their calorie target, Partner A will pickup their prescribed Sandbag in the bearhug position and complete the 100ft Sandbag Bearhug Carry.

Partner B will then pickup their prescribed Sandbag in the bearhug position and complete the 100ft Sandbag Bearhug Carry. Once both teams have completed their carry, the workout will be complete. 

Scoring:

The score is the time it takes you to finish the total prescribed Echo Bike calories and Sandbag Bearhug Carry for each partner. If the team exceeds the time cap, they will receive a 5-second penalty for each 5 foot section (out of the 100ft) not completed.

Max just called.  He said he knows your limits.  And he wants to see you break through them.

Let's GO!

RX:

  Part A:  8:00 AMRAP

     • 20 Clean & Jerks (@135/95lbs) *Split However*

     • 20 Lateral Burpees Over Bar *Split However*

  *Rest 2:00 then Part B*

  Part B:  1 Rep Max C&J. (See separate WOD for details.)

INTERMEDIATE:

  Part A:  8:00 AMRAP

     • 20 Clean & Jerks @115/75lbs *Split However*

     • 20 Lateral Burpees Over Bar *Split However*

  *Rest 2:00 then Part B*

  Part B:  1 Rep Max C&J. (See separate WOD for details.)

SCALED:

  Part A:  8:00 AMRAP

     • 20 Clean & Jerks @95/65lbs *Split However*

     • 20 Lateral Burpee STEP Over Bar *Split However*

*Rest 2:00 then Part B*

  Part B:  1 Rep Max C&J. (See separate WOD for details.)

Score:

Part A =  Rounds Plus Reps

Part B = Combined Total of Each Partner's Heaviest Successful Clean and Jerk

Part B:  5:00 to find Max Weight for Both Partners

      • 1-rep Max Clean & Jerk

Score = Combined Total of Each Partner's Heaviest Successful Clean and Jerk

See Movement Standards below.

Tie Breaker Time after LAST Snatch:   ________

Time after LAST Rep of Muscle Ups or Pull-ups:  ______

RX:

• 1500/1200m Row

• 30 Single Arm Dumbbell Thrusters (50/35lbs)

• 300 Double-Unders

• 50 Alternating Dumbbell Snatches (50/35lbs)

• 10 Bar Muscle Ups*

If athlete 2 cant do MU, + 5 Chest to Bar

Intermediate:

• 1200/1000m Row

• 30 Single Arm Dumbbell Thrusters (40/30lbs)

• 80 Double Unders AND 120 Single Unders**

      (1 Partner does Doubles, Other Partner does Singles)

• 50 Alternating Dumbbell Snatches (40/30lbs)

• Men: 10 Chest to Bar / Women: 20 Pull-ups

Scaled:

• 800/800m Row

• 30 Single Arm Dumbbell Shoulder to Overhead (30/20lbs)

• 200 Single Unders

• 50 Alternating Dumbbell Snatches (30/20lbs)

• 10 Jumping Pull-ups*