World Fitness Project Tour Stop 2 - Mesa

4a:  For Total Load - 8:00 Time CAP

1 Rep Max Clean

Score:  Max Completed Lift

Tie-Break (4b Score)

Rest 2:00

4b: For Time - 5:00 Time CAP

500m Row
70' DB Farmer Carry Lunge - 90 lb / 60 lb

Score:  Time or Reps Completed at Time Cap

-Tie break (4a score)

For Time:

2-Mile Run

Score:  Time

5 Rounds For Time:

4/3 Rope Climbs
20 Strict HSPU's
20 Double KB Squats - 50 lb / 35 lb
10 Burpee Box Jump Overs -  24" / 20"

Score - Time or Reps Completed at Time Cap

For Time:

40/32 Ski Cals
30 T2B
20 Deadlifts - 365 lb / 255 lb
30 Weighted GHD's - 20 lb / 14 lb
40/32 Echo Bike Cals

Score - Time or Reps Completed at Time Cap

4a:  For Total Load - 8:00 Time CAP

1 Rep Max Clean

Score:  Max Completed Lift

Tie-Break (4b Score)

Rest 2:00

4b: For Time - 5:00 Time CAP

500m Row
70' DB Farmer Carry Lunge - 90 lb / 60 lb

Score:  Time or Reps Completed at Time Cap

-Tie break (4a score)

5 Rounds For Time:

30/24 Bike Erg Cals
30’ HSW x2 Pirouette
60 Weighted DU's
*30’ Handstand Walk x 2 Pirouette

*Last round finishes with weighted DU, then run to finish.

Score:  Time or Reps Completed at Time Cap

For Time:

18/15 Ring MU's
9 Snatch - 215 lb / 150 lb
18/15 Bar MU's
9 Clean & Jerk - 215 lb / 150 lb

Score:  Time or Reps Completed at Time Cap

4 Total Rounds For Time - 20:00 Time Cap

*M/F Partners Alternating Full Movements

6 Rope Climbs - Alternating Partners
12 Synchro Thrusters - 155/105
18 Synchro BBJO's (24/20)
24/18 Synchro Row Cals
100' HS Walk - 50' Unbroken Each Athlete

Score = Time or Reps Completed at CAP

Intermediate Teams:
Thrusters - 135/95
HS Walk - 10' increments - Either Athlete

*M/F Partner will perform full movements, then other M/F partner will perform next full movement, alternating until 4 rounds have been completed or Time CAP.

Duo Workout Below 👇

For Time - 11:00 Cap

2 Rounds Each Pair
M/F Partner A:  40 Strict HSPU's - Split Reps Any Way
M/F Partner B:  40/30 Synchro Bike Erg Cals

Switch Stations - Both Pairs work at same time

-Then-

5 Worm Cleans
20' Walking Lunge
5 Worm Cleans
20' Walking Lunge
5 Worm Cleans
20' Walking Lunge
5 Worm Cleans
20' Walking Lunge

Score = Time or Reps Completed

Intermediate Teams:
40 Kipping HSPU's

For Time:  15:00 Cap

Both Pairs Working at the same time:

M/F Pair A:
80 Synchro T2B
40 Synchro Double KB Hang Snatch - 53/35
40 Synchro Deadlifts - 255/185
80/60 Synchro Ski Cals

Working At The Same Time:

M/F Pair B:
80/60 Synchro Ski Cals
40 Synchro Deadlifts - 255/185
40 Synchro Double KB Hang Snatch - 53/35
80 Synchro T2B

Should either pair arrive at a movment not yet completed by their partners, they must wait before continuing.

Score = Time or Completed Reps at CAP

Intermedite Teams:
60 Synchro T2B
40 Synchro SA KB Hang Snatch - 53/35
40 Synchro Deadlifts - 225/155
60/50 Ski Cals

Duo Workout Description below 👇

For Total Load:  10-Minute CAP

Event 4a:  Male Pair (1 Barbell)

Complete a Max Load:

1 Snatch - Power or Squat
+
1 Hang Squat Snatch

Score = Total Max Load of Both Male Partners (50 points)

Lifting in the same 10:00 Window:

Event 4b:  Female Pair (1 Barbell)

Complete a Max Load:

1 Clean - Power or Squat
+
1 Hang Squat Clean

Score = Total Max Load of Both Female Partners (50 Points)

For Total Load:  10-Minute CAP

Event 4a: Male Pair (1 Barbell)

Complete a Max Load:

1 Snatch - Power or Squat
+
1 Hang Squat Snatch

Score = Total Max Load of Both Male Partners (50 points)

Lifting in the same 10:00 Window:

Event 4b:  Female Pair (1 Barbell)

Complete a Max Load:

1 Clean - Power or Squat
+
1 Hang Squat Clean

Score = Total Max Load of Both Female Partners (50 Points)

Event 5a:  For Time:  10-Minute CAP

Male Pair:  Break-Up Work However

30 Ring MU's
20 OHS - 185
Female Pair Working At The Same Time:
50 Echo Bike Cals - Switch Any Time

-Then-

Female Pair:  Break-Up Work However

25 Ring MU's
20 OHS - 125
Male Pair Working At The Same Time:
70 Echo Bike Cals - Switch Any Time

Score = Time or Reps Completed (100 Points)

@Minute 10:00

Event 5b:  For Time: 10-Minute CAP

Male Pair:  Break-Up Work However

30 Bar MU's
20 Clean & Jerk - 215
Female Pair Working At The Same Time:
250 Double Unders - Switch Any Time

-Then-

Female Pair:  Break-Up Work However

25 Bar MU's
20 Clean & Jerk - 145
Male Pair Working At The Same Time:
250 Double Unders - Switch Any Time

Score = Time or Reps Completed (100 Points)

Intermediate Teams:
Bar MU's in place of Ring MU's
OHS - 155/105
Chest 2 Bar in place of Bar MU's
Clean & Jerk - 185/125

Duo Workout Description below 👇

Event 5a:  For Time:  10-Minute CAP

Male Pair:  Break-Up Work However

30 Ring MU's
20 OHS - 185
Female Pair Working At The Same Time:
50 Echo Bike Cals - Switch Any Time

-Then-

Female Pair:  Break-Up Work However

25 Ring MU's
20 OHS - 125
Male Pair Working At The Same Time:
70 Echo Bike Cals - Switch Any Time

Score = Time or Reps Completed (100 Points)

@Minute 10:00

Event 5b:  For Time: 10-Minute CAP

Male Pair:  Break-Up Work However

30 Bar MU's
20 Clean & Jerk - 215
Female Pair Working At The Same Time:
250 Double Unders - Switch Any Time

-Then-

Female Pair:  Break-Up Work However

25 Bar MU's
20 Clean & Jerk - 145
Male Pair Working At The Same Time:
250 Double Unders - Switch Any Time

Score = Time or Reps Completed (100 Points)

Intermediate Teams:
Bar MU's in place of Ring MU's
OHS - 155/105
Chest 2 Bar in place of Bar MU's
Clean & Jerk - 185/125

Duo workout description below 👇

For Time:

2-Mile Run

Score:  Time

5 Rounds For Time:

4/3 Rope Climbs
20 Strict HSPU's
20 Double KB Squats - 60 lb / 44 lb
10 Burpee Box Jump Overs -  24" / 20"

Score - Time or Reps Completed at Time Cap

For Time:

40/32 Ski Cals
30 T2B
20 Deadlifts - 385 lbs / 270 lbs
30 Weighted GHD's - 20 lb / 14 lb
40/32 Echo Bike Cals

Score - Time or Reps Completed at Time Cap

4a:  For Total Load - 8:00 Time CAP

1 Rep Max Clean

Score:  Max Completed Lift

Tie-Break (4b Score)

Rest 2:00

4b: For Time - 5:00 Time CAP

500m Row
70' DB Farmer Carry Lunge - 100 lb / 70 lb

Score:  Time or Reps Completed at Time Cap

-Tie break (4a score)

4a:  For Total Load - 8:00 Time CAP

1 Rep Max Clean

Score:  Max Completed Lift

Tie-Break (4b Score)

Rest 2:00

4b: For Time - 5:00 Time CAP

500m Row
70' DB Farmer Carry Lunge - 90 lb / 60 lb

Score:  Time or Reps Completed at Time Cap

-Tie break (4a score)

5 Rounds For Time:

30/24 Bike Erg Cals
30’ HSW x2 Pirouette
60 Weighted DU's
*30’ Handstand Walk x 2 Pirouette

*Last round finishes with weighted DU, then run to finish.

Score:  Time or Reps Completed at Time Cap

For Time:

18/15 Ring MU's
9 Snatch - 225 lb / 155 lb
18/15 Bar MU's
9 Clean & Jerk - 225 lb / 155 lb

Score:  Time or Reps Completed at Time Cap