Valentine's Day SLAY

Row Your Boat

12:00 AMRAP

2,000m Row Buy-In

Then Climb the Ladder

3-3, 6-6, 9-9, etc,..

Hang Power Snatches

Pull-Up Variation

This workout will take place on a 12:00 clock. Teams will complete a 2,000m row buy-in (partition any way) and then in any time remaining, complete an ascending ladder of hang power snatches and a variation of pull-ups depending on their division. Reps start at 3 each and then increase by 3 each round until the 12:00 time cap expires. Teams may partition these reps any way they desire and there is no minimum work requirement, meaning a partner does not have to complete a rep of any movement if he/she is unable or chooses not to due to lovers quarrel. Your score will be the total reps completed in the workout. In the event of a tie, the faster row will serve as the tie break for this workout.

Rx Standards

Hang Power Snatches 115/75lb

C2B Pull-Ups (Men) Pull-ups (Women)

Scaled Standards

Hang Power Snatches

75/55lb Pull-ups (Men) Ring Rows (Women)

Masters Standards

Hang Power Snatches 95/65lb

Chest to Bar Pull-ups (Men) Pull-Ups (Women)

The Chipper

For Time

50 Toes to Bar

40 Box Jump Overs 24/20'

30 Front Squat 185/125 (135/85)

20 Synchro Lateral Burpees Over the Bar

10 Wall Walks

This is a chipper style workout in which team members chip away at the required reps at each station as they move their way through a descending rep scheme of varying movements. We start with 50 TTB, then 40 Box Jump Overs, 30 Front Squats, 20 Synchro Burpees, and then 10 Wall Walks. With the exception of the synchro burpees, athletes may split the reps at each station however they desire. Again, with the exception of the burpees, there is no minimum work requirement for any movement (meaning an athlete need not perform a rep of one or movement if he/she cannot or chooses not to for strategic purposes). Your score for the workout will be the time on the clock at the completion of the 10th wall walk. There is a 12:00 time cap for this workout.

Rx Standards

Toes to Bar

185/125 Front Squats

Box Jump Overs 24/20"

Wall Walks (Open Standard)

Scaled Standards

Toes Above Hips

Box Jump or Step Overs 24/20"

135/85 Front Squats

May Step Over on Synchro Burpees

Wall Walks to 40" from wall

Masters Standards

Toes to Bar

Box Jump or Step Overs 24/20"

135/85 Front Squats

May Step Over on Synchro Burpees

Wall Walks (Open Standard)

The Floater

For Time

80 Alternating DB Snatches 50/35 (40/25)

48/36 Calorie Ski Erg ( Masters 40/30, Scaled 36/26)

For our floater, we will combine a couplet of alternating DB snatches and ski erg calories. Division standards are outlined below, but the main thing on this one is teams will perform this workout in an I Go, You Go format. Teammate 1 will do 40 DB snatches and then the required ski erg calories. As soon as they finish, teammate 2 will begin and complete their DB snatches and ski erg calories. Once both athletes have completed the required work, the clock stops and their time completed is their score.

Note the standard on the DB is the same as the Open standard. Both heads of the DB must touch the ground at the beginning of each rep. The rep is counted when the arm is fully extended overhead. Athletes may switch hands on the DB at any time after the rep is completed. Only one hand may be on the DB at any time and athletes may not place their other hand on their leg or anywhere else to assist in the movement. The free hand must not be touching anything.

Rx Standards

50/35lbs DB

Each Athlete Completes 24/18 Ski Erg Calories

Masters Standards

40/25lbs DB

Each Athlete Completes 20/15 Ski Erg Calories

Scaled Standards

40/25lbs DB

Each Athlete Completes 18/13 Ski Erg Calories

On a 8:00 running clock, both team members will find a max complex of:

3 Deadlifts

2 Hang Cleans (Power or Squat)

1 Thruster

All movements must be completed unbroken. The cleans may be power or squat and teammates may differ on them. The only "rule" is athletes may not perform a squat clean thruster, so if they choose to perform squat cleans, they must perform the second squat clean and arrive at the finish position before attempting the thruster. The thruster must be one continuous motion, athletes may not "jerk" the overhead portion of the movement. Athletes may make as many attempts as they wish in the 8:00 window and can go down in weight if they choose. As long as the barbell is off the ground prior to the 8:00 mark athletes may continue the complex and if they successfully complete it, it will count toward their score. Team score will be the sum total of each athletes heaviest completed complex.