Fit Nation Thunderdome 2019

Individuals - AMRAP 9 min

RX

• 3 Squat Snatch (155/105)
• 9 Wall Ball (20/14)

Intermediate/Masters 40-49

• 3 Squat Snatch (135/95)
• 9 Wall Ball (20/14)

Scaled/Masters 50+

• 3 Squat Snatch (95/65)
• 9 Wall Ball (20/14)

Teams - AMRAP 12 min

RX

• 3 Squat Snatch (155/105)
• 9 Wall Ball (20/14)

Intermediate

• 3 Squat Snatch (135/95)
• 9 Wall Ball (20/14)

Scaled

• 3 Squat Snatch (95/65)
• 9 Wall Ball (14/10)

For Distance in a 10 min Window

INDIVIDUALS

RX

• D-Ball Front Rack Carry (150/100)
• Each time you drop the bag complete 3 ground to over shoulder and 10 Chest 2 Bar Pull Ups before beginning the carry again

Intermediate/Masters 40-49

• D-Ball Front Rack Carry (100/70)
• Each time you drop the bag complete 3 ground to over shoulder and 10 Chin 2 Bar Pull Ups before beginning the carry again

Scaled/Masters 50+

• D-Ball Front Rack Carry (70/50)
• Each time you drop the bag complete 3 ground to over shoulder and 10 Ring Rows before beginning the carry again

TEAMS

RX

• D-Ball Front Rack Carry (150/100)
• Each time the D-Ball is passed, the 2 remaining athletes complete 10 Chest 2 Bar Synchronized Pull Ups (each) before being able to carry again. 
• If the bag touches the ground at any point the team has a 20 cal row penalty. 

Intermediate

• D-Ball Front Rack Carry (100/70)
• Each time the D-Ball is passed, the 2 remaining athletes complete 10 Chin 2 Bar Synchronized Pull Ups (each) before being able to carry again.
• If the bag touches the ground at any point the team has a 20 cal row penalty. 

Scaled

• D-Ball Front Rack Carry (70/50)
• Each time the D-Ball is passed, the 2 remaining athletes complete 10 Ring Rows (each), while 1 athlete dead hangs from the rig before being able to carry again. 
• If the bag touches the ground at any point the team has a 20 cal row penalty. 

GUZZOLENE - For Time (18 MIN CAP)

Individuals

RX

• 200 Double Unders
• 30 Burpees
• 20 Front Squats (135/95) 
• 150 Double Unders
• 30 Bar Facing Burpees
• 20 Thrusters (135/95)
• 100 Double Unders
• 30 Burpee Box Jump Overs (24/20)
• 20 Clusters (135/95)

Intermediate/Masters 40-49

• 200 Double Unders
• 25 Burpees
• 20 Front Squats (115/75)
• 100 Double Unders
• 25 Bar Facing Burpees
• 20 Thrusters (115/75)
• 50 Double Unders
• 25 Burpee Box Jump Overs (24/20)
• 20 Clusters (115/75)

Scaled/Masters 50+

• 200 Singles
• 20 Burpees
• 20 Front Squats (95/65)
• 100 Singles
• 20 Bar Facing Burpees
• 50 Singles
• 20 Burpee Box Jump Overs (24/20)
• 20 Clusters (95/65)

Teams

Teams will follow the same rep scheme as individuals divisions.

• Accumulate Double Unders / Singles (one person works at a time)
• Burpees (2 members work to complete the reps while one hold the barbell in the front rack)
• Synchronized Front Squats (2 people must be moving at the same time and the third is resting.  Rotate in as needed.)
• Accumulate Double Unders/ Singles (one person works at a time)
• Partner Facing Burpees (2 members work to complete the reps while one hold the barbell in the front rack)
• Synchronized Thrusters (2 people must be moving at the same time and the third is resting.  Rotate in as needed.)
• Accumulate Double Unders/Singles (one person works at a time)
• Burpee Box Jump Overs (2 people must be moving at the same time and the third is resting.  Rotate in as needed.)
• Synchronized Clusters (2 people must be moving at the same time and the third is resting.  Rotate in as needed.)

HOT ROD

All Individuals: 10 min Cap

A. Sprint 600 meters
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 10 min to find their 3 RM Clean.

All Teams: 10 min Cap

A. Sprint 600 meters - Teams will run in tandem (holding a rope and can not let go during the run. All athletes must start and finish together).
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 15 min to find their 3 RM Clean but they can only use 1 barbell.  

HOT ROD

All Individuals: 10 min Cap

A. Sprint 600 meters
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 10 min to find their 3 RM Clean.

All Teams: 10 min Cap

A. Sprint 600 meters - Teams will run in tandem (holding a rope and can not let go during the run. All athletes must start and finish together).
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 15 min to find their 3 RM Clean but they can only use 1 barbell.  

ROAD TRIP - 10 MIN CAP

Individuals

RX - 2 ROUNDS

20 Ring Muscle Up
80’ Yoke Carry (430/330)

Intermediate/Masters 40-49 - 2 ROUNDS

20 Chin To Bar Pull Ups
80’ Yoke Carry (330/250)

Scaled/Masters 50+ - 2 ROUNDS

20 Ring Rows
80’ Yoke Carry (250/200)

HOT ROD

All Individuals: 10 min Cap

A. Sprint 600 meters
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 10 min to find their 3 RM Clean.

All Teams: 10 min Cap

A. Sprint 600 meters - Teams will run in tandem (holding a rope and can not let go during the run. All athletes must start and finish together).
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 15 min to find their 3 RM Clean but they can only use 1 barbell.  

FOR TIME (11 MIN CAP)

Individuals

RX - 3 Rounds

• 25 Cal Row
• 40’ Front Rack Lunge (165/125)
• 40’ Handstand Walk (5’ increments)

Intermediate/Masters 40-49 - 3 Rounds

• 20 Cal Row
• 40’ Front Rack Lunge (135/95)
• 10 Handstand Pushups

Scaled/Masters 50+ - 3 Rounds

• 15 Cal Row
• 40’ Front Rack Lunge (115/75)
• :20 seconds Static Handstand Hold

Teams 

RX - 3 Rounds

• 60 Cal Row
• 40’ Partner Synchronized Front Rack Walking Lunges (165/125) (2 people moving in sync, rotate in as needed)
• 80’ Handstand Walk (5’ increments. Go in any order you want.)

Intermediate - 3 Rounds

• 60 Cal Row
• 40’ Partner Synchronized Front Rack Walking Lunges (135/95) (2 people moving in sync, rotate in as needed)
• 30 Handstand Pushups 

Scaled - 3 Rounds

• 45 Cal Row
• 40’ Partner Synchronized Front Rack Walking Lunges (115/75) (2 people moving in sync, rotate in as needed)
• :60 seconds Static Handstand Hold