NAS Super Smash

Relationships are hard.  Sometimes it feels like you are doing all the work.  Sometimes they make you come ALIVE, but sometimes... they are just:

"Dead Weight": 

RX:

  • 40 Cal Row (Buy-In)
  Into:
    • 21-15-9 Partner Deadlifts @365lbs
    • 30-20-10 Chest-to-Bar Pull-ups*
  Into:
  • 40 Cal Row (Buy-Out)

*RX Gymnastics Movements: One athlete MUST do Chest-to-Bar & other partner MUST do Pull-ups. (1 Chest-to-bar = ‘1 Rep’. 2 Pull-ups = ‘1 Rep’.). 

Time Cap: 15:00

Intermediate:
  • 30 Cal Row (Buy-In)
  Into:
    • 21-15-9 Partner Deadlifts @315lbs
    • 30-20-10 Pull-ups
  Into:
  • 30 Cal Row (Buy-Out)
 

*Intermediate Gymnastic movements: Any (un-assisted) version of pull-ups: butterfly, kipping, strict.  Each partner must complete at least 1 rep per round.

Scaled:
  • 20 Cal Row (Buy-In)
  Into:
    • 21-15-9 Partner Deadlifts @225lbs
    • 30-20-10 Burpee-to-Target
  Into:
  • 20 Cal Row (Buy-Out)

I know it's probably just a situationship, but you've already invested a lot into this. If you plan on seeing them again after today is over, you better be on your best behavior, pretend you're not a hot mess, and:

"Hold It Together"

RX:

• 30 Toes-to-bar
• 20 Handstand Walks or Wall Walks*
• 400m Partner Run
• 100ft Single Arm Kettlebell Overhead Walking Lunges (56/36lbs)
• 400m Partner Run
• 10 Handstand Walks or Wall Walks*
• 15 Toes-to-bar

Split reps as desired. Each partner must contribute at lease 1 rep to each part.

RX only:
• *Handstand Walks are optional in this division. They might give a slight edge to someone who has them, but not having them won’t create a significant disadvantage.
• *5 Rep Minimum requirement on Wall Walks. 10'' touch line (standard).
• See Workout Flow division-specific notes for more details.

Intermediate:

• 30 Toes-to-bar (or Toes-above-hips)*
• 20 Wall Walks (15'' touch line)
• 400m Partner Run
• 100ft Single Arm Dumbbell Overhead Walking Lunges (50/35lbs)
• 400m Partner Run
• 10 Wall Walks (15'' touch line)
• 15 Toes-to-bar (or Toes-above-hips)*

INT only:
• *Each partner must choose either Toes-to-bar or Toes-above-hips (and must stick with the chosen movement throughout the workout).
• *2 Toes Above Hips = '1 Toes-to-bar'
• Wall Walks: 15'' touch line for all athletes
• See Workout Flow division-specific notes for more details.

Scaled:

• 30 Knee Raises
• 20 Partial Wall Walks*
• 400m Partner Run
• 100ft Single Arm Dumbbell Farmer's Carry Walking Lunges (35/20lbs)
• 400m Partner Run
• 10 Partial Wall Walks*
• 15 Knee Raises

Scaled only:
• *Partner minimums on WW: 5 per partner on each set.
• You can do them, I promise.

Score is the Time it takes to finish the workout. If the athletes exceed the time cap, they will receive a one-second penalty for each repetition not completed.

See workout flow description for more specifics on how this workout is performed.

📡 Incoming Transmission…

Location locked.
Movements confirmed.
Target: Full-body blast.
Estimated time: Short and spicy.
No backup needed. Team is onsite and ready.
You’re cleared for action.

"Over and Out"

Floater (Relay Style)

RX:

Male Partner:
• Skis 15 Calories, into
• 5 Sandbag Clean to Box Climb-Overs
   - 48-inch Box & 150 lb Sandbag

Then Female Partner:
• Skis 12 Calories, into
• 5 Sandbag Clean to Box Climb-Overs (Partner can help her up)
   - 48-inch box & 100 lb Sandbag

Score is time when Female sandbag is moved across the finish line

INTERMEDIATE:

Male Partner:
• Skis 12 Calories, into
• 5 Sandbag Clean to Box Climb-Overs
   - 40-inch Box & 100 lb Sandbag

Then Female Partner:
• Skis 9 Calories, into
• 5 Sandbag Clean to Box Climb-Overs (Partner can help her up)
   - 40-inch box & 80 lb Sandbag

SCALED:

Male Partner:
• Skis 10 Calories, into
• 5 Sandbag Clean to Box Climb-Overs
   - 40-inch Box & 80 lb Sandbag

Then Female Partner:
• Skis 8 Calories, into
• 5 Sandbag Clean to Box Climb-Overs (Partner can help her up)
   - 40-inch box & 60 lb Sandbag

You hungry? I was thinking about grabbing a snack and something to drink from the:

"Snatch N' Go":

Partner Snatch Ladder  *Weights Updated*

(1:00 window for lift attempt / :10 transition)

tl;dr
Successful Snatch, Move onto the next (heavier) barbell in the ladder.
Unable to complete Snatch, complete max front squats on current bar in remaining time (for tie breaks) and then exit the ladder.
See Workout Flow for more detail.

RX Snatch Weights:

• 125/85lbs
• 135/95lbs
• 155/105lbs
• 175/115lbs
• 185/125lbs
• 205/135lbs
• 225/145lbs
• 245/155lbs

Intermediate Snatch Weights:

• 75/55lbs
• 95/65lbs
• 115/85lbs
• 135/95lbs
• 145/105lbs
• 165/115lbs
• 185/125lbs
• 205/135lbs 

Scaled Snatch Weights:

• 45/35lbs
• 55/40lbs
• 65/45lbs
• 75/55lbs
• 95/65lbs
• 115/75lbs
• 125/85lbs
• 135/95lbs 

I just want someone who accepts me the way I am. Let's get matching pajamas and watch 'Rick and Morty' on repeat all weekend, memorize the lines, and complete each other's sentences. We could be:

"Twinsies":

RX:
(2:00 Work / 1:00 Rest x 5 Sets)

• 10 Synchro Lateral Burpees-Over-Bar
• Max Wallballs (20/14lbs) *In Remaining Time
    *One person working on the Wallballs at a time*

  
Intermediate:
(2:00 Work / 1:00 Rest x 5 Sets)

• 8 Synchro Lateral Burpees-Over-Bar
• Max Wallballs (20/14lbs) *In Remaining Time
    *One person working on the Wallballs at a time*

Scaled:
(2:00 Work / 1:00 Rest x 5 Sets)

• 6 Synchro Lateral Burpees-Over-Bar
• Max Wallballs (14/10lbs) *In Remaining Time
    *One person working on the Wallballs at a time*

(No "Time Cap", but based on format, this workout will take 14 Mins clock time)