18.2 A

Seated & Standing Divisions

Continuing from 18.2

Mark the time apon completion of 18.2 move on to 18.2 A all inside the 12 min cap.

For Max Weight:

1-rep max Clean

SEATED: Off boxes 

Bar may not be more then 3 inches above the lap when resting on boxes

in the remain time of the 12 minute cap they will complete  18.2 A. If the athlete does not finish the required reps of 18.2 in the 12 minute Cap then they will record the reps accomplished and add 1 second to 12:00 minutes for every rep not completed and score zero on 18.2A

18.2A will be finding a 1 RM Clean in the remaining time left in the 12 minute clock. Cleans will be done with the bar.

.

STANDING

SAA = Single Arm Athletes - uses 1 arm (same arm) only the entire workout. this means no strap is used on impaired limb.

SLA = Single Leg Athletes - Athlete has above knee amputation or fused knee, includes double above knee amputations

SLA & SAA: (1 point of contact) 18.2A Cleans will include a 15% multiplier always rounding DOWN to the nearest pound.

Example: if your final lift is 190lbs you will multiply by 15% 

190 x 0.15= 28.5 your final score will be 218 (190+28)

.

If the athlete completes all the squats/dips and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. 

NOTE:

The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound. The athlete may receive assistance from other people to load the barbell between lifts. 

The athlete’s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete’s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.

IMPORTANT:

If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.

Seated Division

As Many Reps As Possible:

WHEELWOD OPEN 18.1

Seated RX / Scaled

This workout must be done either sitting on box or in wheelchair. 

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20 min AMRAP 

8 Slam balls 

10 (5/5) Single Arm Dumbell Hang Clean & Jerk

10/7 Cal Seated Row

RX Men’s Db Weight 35 lbs.  / Women 20 lbs.

Rx Men's Med ball Weight 20 lbs. / Women 14 lbs.

.

Scaled Men's Db Weight 20 lbs. / Women 10 lbs. 

Scaled Men's Med Ball Weight 14 lbs. / Women 10 lbs.

WORKOUT INSTRUCTIONS:

This workout begins with the athlete seated infront of the med ball. After the call of “3, 2, 1… go,” the athlete will pick up the med ball and begin slam ball reps. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 10 calories (7 for women). The monitor must read 10 calories (7 for women) before the athlete can move  to the medball to start the next round.

The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep. 

Total of 28 reps per round for MEN & 25 reps per round for women.

Seated Division

WHEELWOD OPEN 18.2 / 18.2 A

Seated RX 

18.2 ( will be done outside the chair on floor)

For Time:

12 Minute Cap

1 Box Dip

1 Knee Burpee

Increase 1 rep for each movement every round up to round 8, finishing with:

8 Box Dips

8 Knee burpees

Mark the time apon completion of 18.2 move on to 18.2 A all inside the 12 min cap.

18.2A - Off boxes 

1 RM Clean

Bar may not be more then 3 inches above the lap when resting on boxes

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Seated Scaled:

Same rep Scheme as Rx on 18.2 and same set up and rules for 18.2A ,

18.2 Movements are:

Box Dip

Push Up

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WORKOUT INSTRUCTIONS:

This workout begins with the athlete seated infront of the med ball. After the call of “3, 2, 1… go,” in a 12 min cap the athlete will start on the floor between boxes in kneeling position.

Athlete will perform 1 box dip then move to 1 kneeling burpee. After round 1 is complete they will move to 2 Box dips and 2 kneeling Burpees ... continuing to increase 1 rep of each movement until reaching 8 Box dips and 8 kneeling Burpees. After they complete the 8th round they will mark thier time on the final burpee clap and in the remain time of the 12 minute cap they will complete  18.2 A. If the athlete does not finish the required reps of 18.2 in the 12 minute Cap then they will record the reps accomplished and add 1 second to 12:00 minutes for every rep not completed and score zero on 18.2A

18.2A will be finding a 1 RM Clean in the remaining time left in the 12 minute clock. Cleans will be done with the bar 

Scaled athletes may start seated on the ground and have the buttox touch the floor at the bottom of the dip. 

NOTE:

The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound. The athlete may receive assistance from other people to load the barbell between lifts. 

The athlete’s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete’s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.

IMPORTANT:

If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.

Seated Divisions: 

WHEELWOD OPEN 18.3

RX / Scaled

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WORKOUT 18.3

SEATED Rx

2 Rounds For Time: 14 Min Cap

100 Battle Ropes

20 Barbell Snatch Mens 75lbs/ Womens 45lbs

100 Battle Ropes

12 Pull-Ups

100 Battle Ropes

20 Alt Db Snatch Mens 35lbs/ Womens 20lbs

100 Battle Ropes

12 Chest to Bar Pull-Up

SEATED SCALED

2 Rounds For Time: 14 Min Cap

50 Battle Ropes

20 Barbell Snatch Men 45lbs /Women 15lbs

50 Battle Ropes

12 Seated Pull-Ups

50 Battle Ropes

20 Dumbell Box SNATCH Men 20lbs / Women 10lbs

50 Battle Ropes

12 Seated Pull-Ups

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NOTES

This workout begins with the barbell and dumbbell on the floor, and the athlete sitting tall with Battle ropes in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of THE ABOVE WORK-OUTS ACCORDING TO YOUR DIVISION.

REPS CHANGE DEPENDING ON LEVEL

Rx vs Scaled

.

Scoring:

This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or 14 minutes plus the number of remaining repetitions left at the cutoff time.

Example: At the end of the clock 100 reps remain. Score is 15:40

TIEBREAK

This workout includes a tiebreak. If all reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker.

However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of Battle Ropes. When you submit your score, there will be a space for your final time and an additional field for you to enter the elapsed time at which you completed your last full set of Battle Ropes. In the case where two athletes have the same score (total time), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

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Seated Division

WHEELWOD OPEN 18.4

Seated RX 

For Time:

9 Minute Cap

21-15-9

Kb Seated DeadLift 

Db Sh.Press

Men's Kettlebell DL weight 2x53lbs 

Men's Dumbbell Press weight 2x35lbs 

Women's Kettlebell DL weight 2x35lbs

Women's Dumbbell Press weight 2x20lbs  

then

21-15-9

Kb Seated Deadlift 

20 ft DB Crawl

Men's Kettlebell DL weight 2x70lbs 

Men's Db Crawl weight 2x50lbs

Women's Kettlebell DL weight 2x44lbs 

Women's Db Crawl weight 2x35lbs

Seated Scaled

For Time:

9 Minute Cap

21-15-9

Kb Seated DeadLift 

Db Sh.Press

Men's Kettlebell DL weight 2x35lbs 

Men's DB Press weight 2x20lbs 

Women's Kettlebell DL weight 2x26lbs

Women's DB Press weight 2x10lbs  

then

21-15-9

Kb Seated Deadlift 

20 ft DB Crawl

Men's Kettlebell DL weight 2x44lbs 

Men's Db Crawl weight 2x20lbs

Women's Kettlebell DL weight 2x35lbs 

Women's Crawl (no weight)

The Workout Breakdown:

Prior to starting this workout Athlete will need to measure and mark lengths on the floor for the Db Crawl. This workout begins with the barbell on the floor and the athlete seated tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then  21 Dumbbell Presses. He or she will then complete 15 deadlifts and 15 Dumbbell Presses, then 9 deadlifts and 9 Dumbbell Presses. The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 20-ft. Dumbbell Crawl, 15 deadlifts, another 20-ft. Dumbbell Crawl, and finally, 9 deadlifts and a third 20-ft. Dumbbell Crawl. The athlete’s score will be the time it takes to complete the workout or the total time 9 minutes plus one second for every repetition remaining.

Example If you complete 140 of the 147 reps your score would be 9 minutes + 7 seconds = 9:07 

In the Dumbbell Crawl, each 5-foot section will count as 1 rep.

WHEELWOD OPEN 18.5

Seated RX 

For Reps:

7 Min AMRAP

3-6-9-12-15-18… ect

Sh.Press

Hanging chest to Bar Pull-Ups

Men's Barbell Weight 75 lbs

Women's Barbell Weight 45 lbs  

Athlete will continue to add 3 reps to each movement until 7 minutes expires.

Seated Scaled

For Reps:

7 Min AMRAP

3-6-9-12-15-18… ect

Sh.Press

Seated Pull-Ups

Men's Barbell Weight 45 lbs

Women's Barbell Weight 25 lbs

Athlete will continue to add 3 reps to each movement until 7 minutes expires.

NOTES:

THERE IS NO TIE BREAKER

This workout begins with the barbell on the floor and the athlete seated in chair or box. After the call of “3, 2, 1 … go,” the athlete may perform 3 Shoulder press, then 3 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 6 shoulder press and 6 C2B pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap.

The athlete’s score will be the total number of repetitions completed before the time cap expires.

Standing Divisions: Upper / Lower

As Many Reps As Possible:

WHEELWOD OPEN 18.1

Standing RX / Scaled

SAA = Single Arm Athletes - uses 1 arm (same arm) only the entire workout

SLA = Single Leg Athletes - Athlete has above knee amputation or fusion, includes double above knee amputations

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UPPER:

20 min AMRAP 

8 Toes 2 Bar ( SAA Toes 2 Ring)

5 Single Arm Dumbell Hang Clean & Jerk

14/12 Calorie Row

.

LOWER:

20 min AMRAP 

8 Toes 2 Bar

10 (5/5) Single Arm Dumbell Hang Clean & Jerk

14/12 Calorie Row

RX Men’s Db Weight 50 lbs.  / Women 35 lbs.

Scaled Men's Db Weight  35lbs. / Women 20 lbs. 

Scaled Men/Women's Hanging Knee Raises

.

.

UPPER: WORKOUT INSTRUCTIONS:

This workout begins with the athlete standing on the floor under the pull-up bar or Rings. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bar/Ring. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm. Athletes will use only 1 arm for entire workout. they may not change arms during the workout. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.

The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.

Total of 27 reps per round for MEN & 25 reps per round for WOMEN.

LOWER: WORKOUT INSTRUCTIONS

This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.

The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.

Total of 32 reps per round for MEN & 30 reps per round for WOMEN.

Standing Divisions: Upper / Lower:

WHEELWOD OPEN 18.2 /18.2A

Standing RX / Scaled

SAA = Single Arm Athletes - uses 1 arm (same arm) only the entire workout. this means no strap is used on impaired limb.

SLA = Single Leg Athletes - Athlete has above knee amputation or fused knee, includes double above knee amputations

Major Neuro Athlete:

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WORKOUT 18.2

1-2-3-4-5-6-7-8-9-10

Reps for time of:

Dumbbell squats

Bar-facing burpees

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WORKOUT 18.2A

1-rep-max clean

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Rx’d:

Men use 50-lb. dumbbells

Women use 35-lb. dumbbells

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Scaled: 

Men use 35-lb. dumbbells,  stepping is allowed

Women use 20-lb. dumbbells, stepping is allowed

Major Neuro athletes: (scaled only)

20" Box burpees & stepping is allowed

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Lower:

All athletes may use Box squats. Box height must be adjusted to the bottom of the squat being at paralell. boxes seen heigher then paralell will be counted as "No Rep" 

SLA: 18.2A Cleans will include a 15% multiplier always rounding DOWN to the nearest pound.

Example: if your final lift is 190lbs you will multiply by 15% 

190 x 0.15= 28.5 your final score will be 218 (190+28)

.

Upper:

All athletes must squat below Paralell in 18.1

SAA: 18.2 Cleans will include a 15% multiplier always rounding DOWN to the nearest pound.

Example: if your final lift is 190lbs you will multiply by 15% 

190 x 0.15= 28.5 your final score will be 218 (190+28)

.

Note:

If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a. If 18.2 is performed scaled, 18.2a will also be scored as scaled and will rank below anyone who did not scale 18.2

.

WORKOUT INSTRUCTIONS:

Please see movent standards for distinction between upper/lower divisions

Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the dumbbells resting on the floor and the athlete standing tall.

After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc. This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes.

.

If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. 

The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound. The athlete may receive assistance from other people to load the barbell between lifts. Each athlete may use only one barbell for 18.2 and 18.2a, and male athletes must use a 45-lb. (20-kg) barbell.

The athlete’s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete’s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.

.

IMPORTANT:

If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.

Standing Divisions: Upper / Lower:

WHEELWOD OPEN 18.3

Standing RX / Scaled

SAA = Single Arm Athletes - uses 1 arm (same arm) only the entire workout. this means no strap is used on impaired limb.

SLA = Single Leg Athletes - Athlete has above knee amputation or fused knee, includes double above knee amputations

Major Neuro Athlete: All 4 limbs impaired

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WORKOUT 18.3

LOWER Rx

2 Rounds For Time: 14 Min Cap

50 Double-Unders

20 OHS to BOX 95/65 - SLA 75/55

50 DU

12 Men Ring Muscle-Up/ Women Pull-Up

50 DU

20 Db Hang Snatch 50/35

50 DU

12 Men Bar MuscleUp /Women Chest to Bar Pull-Up

LOWER SCALED

2 Rounds For Time: 14 Min Cap

50 Single UNDERS

20 Over Head Squat to BOX 45/35 - SLA & Nuero 35/15

50 Single UNDERS

12 JUMPING CHIN OVER BAR PULL UPS

50 Single UNDERS

20 Dumbell Box SNATCH 35/20

50 Single UNDERS

12 RING ROWS

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UPPER Rx

2 Rounds For Time: 14 Min Cap

100 Double-Unders

20 OH DB SQUAT 50/35

100 DU

12 CHIN OVER BAR PULL UPS

100 DU

15 DB SNATCH 50/35

100 DU

12 Chest To Bar PULL UPS

.

UPPER SCALED

2 Rounds For Time: 14 Min Cap

100 Single UNDERS

20 OH DB SQUAT 35/20

100 Single UNDERS

12 JUMPING CHIN OVER BAR PULL UPS

100 Single UNDERS

15 DB SNATCH 35/20

100 Single UNDERS

12 RING ROWS

.

SCALED MAJOR NEURO -

May Perform Plate Jumps in place of Single unders @ 2 inches high. They may also use the SLA Scaled weight for squats to a box.

.

NOTES

This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of THE ABOVE WORK-OUTS ACCORDING TO YOUR DIVISION.

REPS CHANGE DEPENDING ON DIVISION AND LEVEL Rx vs Scaled

Scoring:

This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or 14 minutes plus the number of remaining repetitions left at the cutoff time.

Example: At the end of the clock 100 reps remain. Score is 15:40

TIEBREAK

This workout includes a tiebreak. If all reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker.

However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of double-unders/single unders. When you submit your score, there will be a space for your final time and an additional field for you to enter the elapsed time at which you completed your last full set of double-unders/single unders. In the case where two athletes have the same score (total time), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

.

Standing Divisions: Upper / Lower:

WHEELWOD OPEN 18.4

SAA = Single Arm Athletes - uses 1 arm (same arm) only the entire workout. This means no strap is used on impaired limb for any lifts.

SLA = Single Leg Athletes - Athlete has above knee amputation or fused knee, includes double above knee amputations

Lower RX 

For Time:

9 Minute Cap

21-15-9

Deadlift 

HSPU

Men's Weight - 225 pounds 

(SLA - 185 pounds)

Women's Weight - 155 pounds

(SLA - 135 pounds)

then

21-15-9

Deadlift 

50 foot HS Walk

Men's  DL weight - 275 pounds

(SLA - 235 pounds)

Women's  DL weight - 185 pounds

(SLA - 155 pounds)

.

NOTE:

All LOWER ATHLETES MAY LIFT FROM 4-INCH PLATFORMS

Lower Scaled

For Time:

9 Minute Cap

21-15-9

Deadlift 

Hand Release Push-up

Men's Weight - 135 pounds 

(SLA - 105 pounds)

Women's Weight - 95 pounds

(SLA - 75 pounds)

then

21-15-9

Deadlift 

50 Bear Crawl

Men's  DL weight - 185 pounds

(SLA - 155 pounds)

Women's  DL weight - 135 pounds

(SLA - 115 pounds)

.

NOTE:

All LOWER ATHLETES MAY LIFT FROM 4-INCH PLATFORMS

Upper RX 

For Time:

9 Minute Cap

21-15-9

Deadlift 

1 Arm Dumbbell Push Press

Men's DL Weight - 225 pounds 

(SAA - 185 pounds)

Men's Db Weight - 50 pounds

Women's Weight - 155 pounds

(SAA - 135 pounds)

Women's Db Weight - 35 pounds

then

21-15-9

Deadlift 

50 foot 1 Arm Overhead Dumbbell Carry

Men's  DL weight - 275 pounds

(SAA - 235 pounds)

OH Dumbbell Carry 50 pounds

Women's  DL weight - 185 pounds

(SAA - 155 pounds)

OH Dumbell Carry 35 pounds

Upper Scaled

For Time:

9 Minute Cap

21-15-9

Deadlift 

Dumbbell Push Press

Men's Weight - 135 pounds 

(SAA - 105 pounds)

Men's Db Weight - 35 pounds

Women's Weight - 95 pounds

(SAA - 75 pounds)

Women's Db Weight - 20 pounds

then

21-15-9

Deadlift 

50 foot 1 Arm Overhead Dumbbell Carry

Men's  DL weight - 185 pounds

(SAA - 155 pounds)

OH Dumbbell Carry 35 pounds

Women's  DL weight - 135 pounds

(SAA - 115 pounds)

OH Dumbbell Carry 20 pounds

Standing Divisions: Upper / Lower:

WHEELWOD OPEN 18.5

SAA = Single Arm Athletes - uses 1 arm (same arm) only the entire workout. This means no strap is used on impaired limb for any lifts.

SLA = Single Leg Athletes - Athlete has above knee amputation or fused knee, includes double above knee amputations

Neuro: Multi limb Impairment

.

Complete as many reps as possible in 7 minutes of:

3 thrusters

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

This is a AMRAP workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

.

THERE IS NO TIE BREAKER

.

Lower RX 

For Reps:

7 Min AMRAP

3-6-9-12-15-18… ect

Barbell Thruster (to parallel , box optional)

Chest to bar Pull-up

Men's Barbell Weight 100 lbs

SLA Men’s Weight 85 lb.

Women's Barbell Weight 65 lb

SLA Women’s Weight 55 lb

Athlete will continue to add 3 reps to each movement until 7 minutes expires.

Lower Scaled

For Reps:

7 Min AMRAP

3-6-9-12-15-18… ect

Barbell Push Press 

Jumping Pull-up

Men's Barbell Weight 75 lbs

Women's Barbell Weight 55 lbs

SLA & Neuro 65/35

Athlete will continue to add 3 reps to each movement until 7 minutes expires.

Upper RX 

For Reps:

7 Min AMRAP

3-6-9-12-15-18… ect

Barbell Thruster

Chest to bar Pull-Ups

Single Arm Men's Barbell Weight 75 lbs

2 point contact  Mens weight 100 lbs

single Arm Women's Barbell Weight 50 lbs

2 point contact Women’s weight 65 lbs

Upper Scaled

For Reps:

7 Min AMRAP

3-6-9-12-15-18… ect

1 arm Dumbbell Thruster

Jumping Pull-up

Men's Dumbbell Weight 35 lbs

Women's Dumbbell Weight 20 lbs

Athlete will continue to add 3 reps to each movement until 7 minutes expires.