Ocean State Summer Threesome

Final: AMRAP 8

• Division 1:
  KB Turkish Get-Ups 70/53
  Ring Muscle Ups 
  KB Alt. Weighted Pistols 53/35 
  Devil Press 50/35
  Snatches 185/135
  Deadlifts 315/225
  Wall Climbs
• Division 2:
  Turkish Get-Ups 53/35
  Bar Muscle Ups 
  Alt. Weighted Pistols 35/26
  Devil Press 35/25
  Snatches 135/105
  Deadlifts 275/185
  Wall Climbs

In 10 minutes, establish a cumulative 1RM Clean and Jerk. There is a kicker.... Read until the end! 

At the "go" signal, teams will have 10 minutes for all athletes to establish a 1RM Clean and Jerk. Athletes may take as many or as few attempts as they choose. Athletes do NOT have to follow any particular order and can lift consecutively if they choose.

Athletes may perform any style of Clean and Jerks they choose. As long as the bar starts on the ground, stops on the chest, and finishes in a valid overhead position, the lift will count. Press-out will be allowed.

Hands must remain on the barbell until it is below the athlete's shoulders (no letting go of it from overhead).

If a barbell is dropped behind the athlete, the lift will NOT count (barbells must be dropped forward, with hands-on until it is below the shoulders). 

All lifts must be clipped. All team members may help load the barbell however they decide. 

The kicker...

Before ALL ATTEMPTS, the entire team must complete a designated amount of Burpees to Standing. This movement means that all athletes must start next to each other, then get on the ground with their chest in contact at the same time, then stand up tall and all be fully standing at the same time. There is no standard to jumping or hand movement; athletes simply get their chest on the ground at the same time and stand tall at the same time.  

Burpees must be done before all attempts. If an athlete misses an attempt, Burpees must be done before another attempt. 

Division standards: (amount of Burpees to Standing)

Division 1: 6

Division 2: 5

Division 3: 4

All Masters Divisions: 5

Movements and flow video to come! 

AMRAP 8

-Assault Bike Cals

-Thrusters

At the "go" signal, teams will have 8 minutes to accumulate as many calories on the assault bike and Thrusters on the barbell as possible.

There will be two athletes working and one athlete resting, but the transitions are up to the team. 

There is no mandatory flow that teams need to follow; athletes can swap in and out however they choose. 

There is no minimum work requirement; athletes may do as many or as few or zero reps of a particular element as they choose. 

At the 8:00 mark, the judge will add the TOTAL THRUSTERS to the number of calories on the bike for one total score. 

• Division Standards: (barbell weight)
  • Division 1: 135/105
  • Division 2: 115/85
  • Division 3: 95/65
  • 35-44 Division: 115/85
  • 45-54 Division: 95/65
  • 55+ Division: 75/55

Standards and flow video coming soon! 

**THIS WORKOUT IS THE SEPARATOR THAT YOU WILL NEED TO READ WHEN CHOOSING A DIVISION! READ THROUGH THIS EVENT AND ITS STANDARDS!***

AMRAP 12

-12 Burpee Facing Box Ups

-16 DB Movements 

-20 Abdominal Movements 

-24 Push-Ups

At the "go" signal, teams will have 12 minutes to accumulate as many rounds and reps as possible.

One athlete will work and two athletes will rest. Athletes may split reps however they choose, whenever they chose. There is NO minimum work requirement, so an athlete(s) can completely avoid a movement(s). 

Division Standards:

• Division 1:
  • 12 Burpee Facing Box Jumps 30/24
  • 16 Single Handed DB Overhead Squats 70/50
  • 20 Toes to Bar
  • 24 Handstand Push-Ups w/ 45lbs plate deficit 
• Division 2:
  • 12 Burpee Facing Box Jumps 24/20
  • 16 Alt. DB Snatches 70/50
  • 20 Toes to Bar
  • 24 Handstand Push-Ups (neutral)
• Division 3:
  • 12 Burpee Facing Box Jumps or Step-Ups 24/20
  • 16 DB Goblet Squats 70/50
  • 20 Hanging Knee Raises
  • 24 Handstand Push-Ups w/ an abmat on a 45lbs plate for assistance 
• 35-44 Division: Same as Division 2
• 45-54 Division: Same as Division 3
• 55+ Division: Same as Division 3 w/ weight modification
  
  • 12 Burpee Facing Box Jumps or Step-Ups 24/20
  • 16 DB Goblet Squats 50/35
  • 20 Hanging Knee Raises
  • 24 Handstand Push-Ups w/ an abmat on a 45lbs plate for assistance 

Movement standards and flow video coming soon.

AMRAP 10

-Row for Cals (Score 1)

-200m Medball Run (Score 2)

At the "go" signal, teams will have 10 minutes to accumulate as many calories on the rower, while simultaneously accumulating as many 200m Medball Runs as possible.

Two athletes will work and one athlete will rest. Athletes may swap on the rower as they see fit with no minimum work requirement. However, ATHLETES MUST MAINTAIN AN ORDER TO THEIR RUN. Athletes will designate themselves Athlete 1, Athlete 2, and Athlete 3. Once that has been determined, they MUST run in that order. 

Athlete 1 will run 200m with a medball, holding it however they chose. There is no standard to how an athlete holds the medball. During that time, Athletes 2 & 3 can work on the rower however they choose.

When Athlete 1 returns from the run, they will hand the medball to Athlete 2, who will run 200m with it. When Athlete 2 returns, they will hand the medball to Athlete 3. This will continue for 10 minutes. 

At the 10:00, the judge will record the score on the rower, which is the first score for this event. 

The judge will also record how many 200m Medball Runs have been performed, which will be the second score for this event.

Each run will count as 1 Rep. The time for the last completed run will be the tiebreaker. Time will be recorded during the hand-off of the medball, which must happen at the exercise station; throwing the ball or passing the ball anywhere other than the work station will not be allowed. 

• Division Standards: (medball size)
• Division 1: 30/20
• Division 2: 30/20
• Division 3: 20/14
• 34-44 Division: 30/20
• 45-54 Division: 20/14
• 55+ Division: 20/14

Standards and flow video to come!

Your team's total 200m Medball Runs are your score.

1 rep will be given for each 200m Medball Run.

The time will recorded each time the medball is handed off. The time for the last completed 200m Medball Run will be the team's tiebreaker.

Movements and flow video to come!