Girls Gone Rx Waco

Total Funds Raised https://www.crowdrise.com/2017GirlsGoneRXWaco

Workout No. 3 For Time (12 min cap): 90 Burpee Box Jumps 20” 120 Sandbag Power Cleans 50lbs 90 Pull Ups 120 Double Unders * Partition reps between movements as desired. Notes: * There is no minimum or maximum work requirement. * 1 Athlete will be working at any given time. * Team may split up the movements (jump around) as desired. * Burpee box jump: Chest touches ground and jump (or step up) on top of the box. Must be fully extended on top of the box and show control. * Double Unders: Rope passes under the feet twice with 1 jump. * Sandbag Power Cleans: Athlete will bring the sandbag from the ground to their shoulders with a finished position of full extension and elbows in front of the sandbag. * Pull Ups: Any grip on the bar but arms must be fully extended at the bottom with feet off the floor. Chin over the top of the height of the pull up bar. * Time Cap = 12 minutes * Score = Time (1 second will be added to the time cap for every rep short)

For Time: 100m Tire Flip Notes: * Exact details of the event (tire and course) will be released the day of the event. * Tire will be flipped 50m down and 50m back to the start/finish. * All athletes may help flip the tire. * Time Cap: 5 minutes * Score = Time (1 second added to every 10m not completed) * Entire tire must pass 10m cone marker for that section of the course to be counted.

Workout No. 2A and 2B “” 2A: AMRAP in 6 Minutes: *Row for Calories * 2 Athletes will hold a 215lb Barbell while 1 athlete rows. -THEN- 2B: AMRAP in 3 Minutes: *Max Rep Wall Ball Shots 14lbs to 10ft * 2 Athletes will hold a 215lb Barbell while 1 athlete completes wall ball shots. Notes: * Complete Workout 2A, then workout 2B for two separate scores. * A 9-minute continuous running clock will be used. * Athletes may rotate whenever it is best for the team. * Deadlift: 215lbs. 2 Athletes will hold 1 barbell. Athletes may use an overhand or switch grip. Athletes must be holding the barbell with their hands (no straps) without any support from their legs to hold up the barbell. Athletes will be at full extension while holding the barbell. * Calories rowed or Wall Ball reps may not be counted unless the barbell is held off the ground to standards above. * Wall Ball Shots: 14lbs to a 10ft target. Athletes may not stand side by side and throw the med ball to each other. Athletes may not take the med ball off a bounce into the next rep. * Score 2A = Reps * Score 2B = Reps

Workout No. 2A and 2B “” 2A: AMRAP in 6 Minutes: *Row for Calories * 2 Athletes will hold a 215lb Barbell while 1 athlete rows. -THEN- 2B: AMRAP in 3 Minutes: *Max Rep Wall Ball Shots 14lbs to 10ft * 2 Athletes will hold a 215lb Barbell while 1 athlete completes wall ball shots. Notes: * Complete Workout 2A, then workout 2B for two separate scores. * A 9-minute continuous running clock will be used. * Athletes may rotate whenever it is best for the team. * Deadlift: 215lbs. 2 Athletes will hold 1 barbell. Athletes may use an overhand or switch grip. Athletes must be holding the barbell with their hands (no straps) without any support from their legs to hold up the barbell. Athletes will be at full extension while holding the barbell. * Calories rowed or Wall Ball reps may not be counted unless the barbell is held off the ground to standards above. * Wall Ball Shots: 14lbs to a 10ft target. Athletes may not stand side by side and throw the med ball to each other. Athletes may not take the med ball off a bounce into the next rep. * Score 2A = Reps * Score 2B = Reps

Complete with a 10-minute running clock: Buy In: 800m Team Run -THEN- For Score: With remaining time, each Athlete will complete 1 set of Max Rep Front Squats for Total Load Notes: * Team will begin the workout by running 800m together. Once all 3 athletes are back at the team’s barbell, the first athlete may begin to establish their Front Squat Load. * 800m Team Run is a buy-in and not for score. * Front Squat Load: Each Athlete may only lift once, and each Athlete must lift once. The barbell must come from the ground. * Athlete may complete a power clean + front squat or Squat Clean for their first rep. * The barbell may only go up in weight! Once Athlete 1 loads the barbell and completes their Max Reps, Athletes 2 must continue with the same weight or increase weight. The same goes for Athlete 3, but off of Athlete 2’s barbell weight. * Score = Load * Score Example: A1 21 reps @125lbs + A2 10 reps @155lbs + A3 5 Reps @165lbs = 5,000