The LKW Games

ALL DIVISIONS 

In a 10 minute window:

Establish a 3RM back squat 

Partners will take turns establishing a 3 rep max back squat (from the rack). Partners may switch however they like, with one partner working at a time. No weight will be on the bar until the timer begins. Teams will be provided various loads at their station. Collars must be on the bar for every lift for it to count. Females will have 35# barbell and males will have a 45# barbell. 

Score = Heaviest lift from partner 1+ heaviest lift from partner 2

Athletes will start and finish the run together. Time is scored whenever both partners cross the finish line. 

Scaled- 800m run

Time cap- 6:00

Athletes will start and finish the run together. Time is scored whenever both partners cross the finish line. 

INT- 1 mile run

Time cap-11:30

Athletes will start and finish the run together. Time is scored whenever both partners cross the finish line. 

RX- 1 mile run

Time cap- 9:30

4-6 year olds: Run, 400m

7-9, 10-12 year olds: Run, 800m 

Time cap for all divisions- 8 minutes 

For Time:

20 row strokes 

10 box get overs

10 D-ball over the shouler 

100' D-ball carry

20 Ab mat situps 

100' D-ball carry

10 D-ball over the shoulder

10 box get overs 

20 row strokes 

Time cap-7 minutes 

4-6 year olds: 20" box, 10# ball

7-9 year olds: 24" box, 10# ball

10-12 year olds: 24" box, 15# ball

For Time:

100' double KB carry ladder 

4-6 year olds:

5lbs/10lbs/15lbs/20lbs

7-9 year olds:

10lbs/15lbs/20lbs/26lbs

10-12 year olds: 

15lbs/20lbs/26lbs/35lbs

Time cap- 4 minutes 

AMRAP in 6 minutes:

4 burpee shuttle runs, 50'

8 plate ground to overhead

4-6: 5# plate 

7-9: 10# plate 

10-12: 15# plate 

6 RFT: RX

9 SA DB devil press, 50/35

9 Strict pullups 

50' synchro walking lunges

6 RFT: INT

9 SA DB devil press, 35/20

9 kipping pullups 

50' synchro walking lunges

6 RFT: SCALED

9 SA DB devil press, 35/20

9 ring rows

50' synchro walking lunges

Partners will work to complete 6 TOTAL rounds. Breaking up the reps however they like, just as so as they complete synchronized lunges, with arms interlocked, EACH round. 

For Time: RX

50 row cals

25 synchro wall balls, 20/14

100' HSW

25 synchro wall balls, 20/14

50 row cals 

For Time: INT.

50 row cals

25 synchro wall balls, 20/14

100' partner wheelbarrow carry 

25 synchro wall balls, 20/14

50 row cals 

For Time: SCALED

50 row cals

25 synchro wall balls, 14/10

100' bear crawl

25 synchro wall balls, 14/10

50 row cals 

Athletes will work to complete the workload starting at the rower, working their way through, splitting the reps however they like.

Wallballs must be done sycnhronized for each set of 25. 

Bear crawl, wheelbarrow carry, and handstand walk must be done in 5' unbroken sections. Workload may be split however partners like. 

Time cap is 13.5 for each team divsion. 

In Ladder Fashion: RX/INT

Single Arm KB OH carry, 100'

26/35/44/53/62/70

*Both males and females will have the same loads to attempt 

In Ladder Fashion: SCALED 

Single Arm KB OH carry, 100'

15/20/26/35/44/53

*Both males and females will have the same 6 loads to attempt 

Partners will start at the lowest kettlebell weight and work their way up in weight until they complete the heaviest kettlbell, are time capped, or until failure. Both partners will start on each kettlebell, carry it with a single arm down and back 100 feet, then partner 2 must attempt the same load. They will alternate in this fashion. If one partner cannot lift a kettlebell after attempting, the other partner may continue down the ladder until completion, time cap, or failure.