Girls Gone Rx Harrisburg

Workout No. 4A & 4B “#obscenepineapple” 2 SEP SCORES! 4A: 9 Minutes to Establish Max Reps: 3 Points: Rope Climb to 15ft 2 Points: Sandbag Get Up 50lbs 1 Point: Air Assault Bike for Cals 4B: 800M Team Run with Sandbag 50lbs Notes: * A continuous running clock will be used for this event. * Team will have 3 stations and 2 judges (1 at the Rope Climbs and 1 at the Sandbags). The Team may rotate their Athletes however is best, and all 3 athletes may be working at the same time. AAB Cals will be recorded after the 9 minutes are up for part 4A. * Immediately following the conclusion of part 4A at the 9:00 mark, the Team will grab the sandbag and begin the 800m Run together. * Team will have until the 15:00 minute mark to return to their start station to complete part 4B. Time will stop when all Athletes are back to the start point. * Part 4B is a pass or fail event. No partial score will be awarded for an incomplete 800m run. * Rope Climbs: Must show control on the way back to the ground for rep to count. May not drop from the top. * Sandbag Get Ups: Athlete starts on the ground, stands up with sandbag, and returns back to the ground with shoulder blades touch the mat for the rep to be counted. * Score 4A = (# Rope Climbs x 3) + (# Sandbag Getups x 2) + Air Assault Calories * Score 4B = Time

Workout No. 4A & 4B “#obscenepineapple” 2 SEP SCORES! 4A: 9 Minutes to Establish Max Reps: 3 Points: Rope Climb to 15ft 2 Points: Sandbag Get Up 50lbs 1 Point: Air Assault Bike for Cals 4B: 800M Team Run with Sandbag 50lbs Notes: * A continuous running clock will be used for this event. * Team will have 3 stations and 2 judges (1 at the Rope Climbs and 1 at the Sandbags). The Team may rotate their Athletes however is best, and all 3 athletes may be working at the same time. AAB Cals will be recorded after the 9 minutes are up for part 4A. * Immediately following the conclusion of part 4A at the 9:00 mark, the Team will grab the sandbag and begin the 800m Run together. * Team will have until the 15:00 minute mark to return to their start station to complete part 4B. Time will stop when all Athletes are back to the start point. * Part 4B is a pass or fail event. No partial score will be awarded for an incomplete 800m run. * Rope Climbs: Must show control on the way back to the ground for rep to count. May not drop from the top. * Sandbag Get Ups: Athlete starts on the ground, stands up with sandbag, and returns back to the ground with shoulder blades touch the mat for the rep to be counted. * Score 4A = (# Rope Climbs x 3) + (# Sandbag Getups x 2) + Air Assault Calories * Score 4B = Time

Workout No. 2 “Bright Pink’” For Time: 50 Partner Wall Balls 14lbs to 10ft 40 Deadlifts 85lbs 30 Thrusters 85lbs 40 Deadlifts 85lbs 50 Partner Wall Balls 14lbs to 10ft Notes: * 2 Athletes will throw 1 med ball to a 10ft target between them for the partner wall balls. * 1 Athlete will only be allowed to work for the deadlifts and thrusters, but may rotate out with other athletes on their team at any point. * Time Cap is 12 minutes. * Score = Time (1 second added to time cap for every rep short)

Workout No. 3 “Core Killer” AMRAP in 8 Minutes: 24 Double Unders 12 Box Jumps 20” *6 TTB *Increase TTB by 2 reps each round. Notes: * There is no minimum or maximum work requirement, and Athletes may switch at any point during the workout. * Double Unders and Box Jumps reps will remain the same every round of the AMRAP. * TTB reps will increase by 2 reps every round until the AMRAP is complete. * Box Jumps: Athletes may step up if desired. * Score = Reps

8% of your score is based your fundraising for Bright Pink. https://www.crowdrise.com/2017GIRLSGONERXHARRISBURG

Workout No. 1 “The Chestee” 10 minutes total for the team to establish a 1RM complex for each athlete: Complex: 1 Power Clean + 1 Hang Power Clean + 1 S2OH Notes: * Athletes may go in any order throughout the 10 minutes. * Barbell may increase or decrease in weight throughout the 10 minutes. * Complex must be completed unbroken to be counted. * S2OH: Any variation will be allowed to get the barbell from the shoulders to an overhead position. * Score = Athlete 1 1RM Complex + Athlete 2 1RM Complex + Athlete 3 1RM Complex