Winter Massacre 2019

6 Minutes for 1 pair (male/female) to establish 1 RM Backsquat

- 2 minute transition -

6 minutes for 1 pair (male/female) to establish 1 RM hang snatch 

** 9 LIFTS TOTAL SHARED BETWEEN 4 ATHLETES **

6 Minutes for 1 pair (male/female) to establish 1 RM Backsquat

- 2 minute transition -

6 minutes for 1 pair (male/female) to establish 1 RM hang snatch 

** 9 LIFTS TOTAL SHARED BETWEEN 4 ATHLETES **

4 Rounds, one person working at a time:

20/15 cal Bike

20 Power Snatch (115/85)

2 Rope climbs (12 ft)

6 Minutes for 1 pair (male/female) to establish 1 RM Backsquat

- 2 minute transition -

6 minutes for 1 pair (male/female) to establish 1 RM hang snatch 

** 9 LIFTS TOTAL SHARED BETWEEN 4 ATHLETES **

6 Minutes for 1 pair (male/female) to establish 1 RM Backsquat

- 2 minute transition -

6 minutes for 1 pair (male/female) to establish 1 RM hang snatch 

** 9 LIFTS TOTAL SHARED BETWEEN 4 ATHLETES **

2 Males go, then 2 females go.

30 synchro shoulder to over head (115/75)

30 cal row per athlete(MALE)/20 cal row per athlete(FEMALE)

30 synchro hand Rasing push ups 

30 synchro pullups NO BUTTERFLY

30 synchro thrusters (115/75)

18 minute time cap

2 Males go, 2 females go.

30 synchro shoulder to over head (155/105)

30 cal row per athlete(MALE)/20 cal row per athlete(FEMALE)

30 synchro handstand pushups 

30 synchro chest to bar  

30 synchro thrusters (155/105)

ONE ATHLETE WORKING AT A TIME

Athlete one to complete:

21 Deadlifts (275/185)

21 Toes to Bar

21 Devils Press (50/35)

Once athlete #1 finishes, tags athlete #2 to complete:

18 Deadlifts (315/205)

18 Toes to Bar

18 Devils Press (50/35)

Once athlete #2 finishes, tags athlete #3 to complete:

15 Deadlifts (335/215)

15 Toes to Bar 

15 Devils press (50/35)

Once athlete #3 finishes, tags athlete #4 to complete:

12 Deadlifts (355/225)

12 Toes to Bar

12 Devils Press (50/35)

AMRAP(female2/male2)

15 Min time cap 

In Male/Female pair:

Female 1 to complete 10 Bar over burpees, then 1 round of DT at starting weight. Female 1 will then tag Male 1 in and he will perform 10 bar over burpees, then 1 round of DT. (while male is working, female will be changing her own weights). Male 1 will tag female 1, she will then perform 10 bar over burpees, and a round of DT at heavier weight. Once finished, she will tage male 1 for him to complete 10 bar over burpees, and a round of DT at heavier weight. 

FEMALE 1: 

10 Bar Over Burpees

DT (Deadlift, hang power clean, shoulder to over head)

12 - 9 - 6 (85/95)

MALE 1:

10 Bar Over Burpees

DT (Deadlift, hang power clean, shoulder to over head)

12 - 9 - 6 (115/135)

Once pair has completed both round of DT, they then move to the rings to perform and AMRAP of ring dips. MAX 3 RING DIPS, ONCE ATHLETE HAS COMPLETED 3, PARTNER MUST GET 1 ATTEMPT. Athlete can NOT do more than 3 ring dips per turn.

- after  minute transition, then Female 2/Male 2 will perform the same workout.

7 MIN AMRAP(female1/male1) + 1 min transition + 7 MIN AMRAP(female2/male2)

In Male/Female pair:

Female 1 to complete 10 Bar over burpees, then 1 round of DT at starting weight. Female 1 will then tag Male 1 in and he will perform 10 bar over burpees, then 1 round of DT. (while male is working, female will be changing her own weights). Male 1 will tag female 1, she will then perform 10 bar over burpees, and a round of DT at heavier weight. Once finished, she will tage male 1 for him to complete 10 bar over burpees, and a round of DT at heavier weight. 

FEMALE 1: 

10 Bar Over Burpees

DT (Deadlift, hang power clean, shoulder to over head)

12 - 9 - 6 (105/125)

MALE 1:

10 Bar Over Burpees

DT (Deadlift, hang power clean, shoulder to over head)

12 - 9 - 6 (155/175)

Once pair has completed both round of DT, they then move to the ring muscle up to perform and AMRAP of ring muscle ups. MAX 3 MUSCLE UP, ONCE ATHLETE HAS COMPLETED 3, PARTNER MUST GET 1 ATTEMPT. 

- after  minute ​transition, then Female 2/Male 2 will perform the same workout.