The Great Aloha Games 2019 "Race for the IRON THRONE"

E5

"Breaker of Chains"

aka. The Finale

13 Minute Time Cap

FF/MM

18-14-10

• Deadlifts

Open- 315/205

*Local- 225/155

• Deficit Parallette Handstand Push-ups

Open- Men 4" Deficit | Women 2" Deficit Optional

*Local- Handstand Push-ups w/mat & 10# plate underneath. (riser)

Event 2

"WHITEWALKER"

4 Rounds For Time: (16 min Time Cap)

MF/MF Alternating Rounds

11 Synchronized Burpee Weighted DB Box Step Overs

100' Slam Ball Carry (x4 25' lengths)

11 Synchronized Devil Presses

**Tiebreaker- Time after 2 Rounds

DB Weights

Open- 50/35 *Local- 35/20

Slam Ball Weight

Open- 150/100 *Local- 100/50

Event 3

CHAOS is a Ladder

Squat Clean Ladder

For Time: (5 min Cap)

MM/FF

10-8-6-4-2 as a Team (shared reps)

MM Barbells

Open- 165-185-225-245-275

*Local- 95-115-135-165-185

FF Barbells

Open- 115-135-155-165-185

*Local- 65-85-105-125-145

**Tiebreaker- First MM or FF Pair to complete ladder

KINGSLAYER

aka. THE CUT!!

15 min AMRAP

MF/MF

Open- MF Alternating Rounds

*Local- MF Shared Reps

50 MF Double Unders

w/Lord (M) or Lady (F) as the Athlete that Judge will be notified to count reps for. Reps dont have to be synchronized but 2 Athletes must be working while reps are being added to MF count.

*Local- At least 1 Athlete needs to perfrom Double Under movement to acquire reps. The other working Athlete may do either Double or Single Unders. 

5 Synchronized Over Head Squats

5 Hang Power Snatches

Open- 115/85

*Local- 80/55

25 Synchronized Toes to bar

*Local- 1 Athlete Must perform Toes to Bar while the other Athlete Hangs on the rig.

Open- Alternating rounds

*Local- Shared reps. Athletes can sub in & out at anytime as long as there is a MF Combo working.

Event 1

Race for Kings Landing

aka. Aloha Triathalon

10 min Time Cap

Buy in;

100 Calorie Assault Bike

2000 Meter Row

1 Mile Run (8 x200m)

with remaining time.... Max Muscle Ups

Males- Rings | Females- Bar

*Local- Max Pull-ups

**tiebreaker- 2k Row Time

Workout Description

Teams will designate 1 Athlete to start on each station (bike, row, run). On 3.2.1.Go..athletes will begin towards distance of completion of movement. The 4th Athlete "Squire" will assist any Team Member towards completion of movement. The Bike & Row can be switched out at any time. The Run must be switched out after 200m is completed by the working athlete. Any athlete can & will become "Squire" once a substitution is made.

Once 1 of the 3 (bike, row, run) stations is completed Muscle-Up Repetitions can begin. 1 or 2 Athletes can either work towards acquiring reps or "Squire(s)" can assist the other remaining stations to be completed. Once a second station is completed "Squire(s)" may assist third station or work on Muscle-Up reps. NOTE..... ONLY 1 ATHLETE MAY WORK ON MUSCLE-UP REPS AT A TIME. Strategy will be key in this event in how you manage your team & duties.

ALL STATIONS MUST BE COMPLETED FOR MUSCLE-UP REPS TO COUNT FOR EVENT. If a station is not completed by the time cap, muscle-up reps will not be credited in event. The tiebreaker will dictate placement at this point which again is the 2k Row.If the 2k Row isn't completed by the time cap, for every meter unfinished, a second will be added to the 10:00 time. Rowers will be on "countdown" prior to start of event. NO ROLLOVER METERS WILL BE COUNTED. Once cap is reached Judge will make note of Meters left.