Wallballs &

1, 2, 3, …. Deadlift

Athlete 1 will do WB and 1 Deadlift.   When they are done, athlete 2 will do the same thing, WB & 1 DL.  Then athlete 1 is back and does WB and 2 DL.  Athlete 2 then does the same thing.  Progress in this fashion for the 15 min. 

MALES WILL START THIS WORKOUT FOR ALL TEAMS 

Weight options with corresponding WB reps required

185/125# Weight - 15 WB per round

225/155# Weight - 12 WB per round

275/185# Weight - 9 WB per round

Score - NUMBER OF ROUNDS completed.  - Value 300 Points

Rounds = WB rounds for male + WB rounds for female.  I.e. Male chooses heavy weight and does 9 WB/rd, female chooses light weight and has 15 WB/rd.  TEAM RD = 24 reps.  If at the end of the workout the team has 10 rds + 8 reps, your team score is 10.33 (8/24=.33).  Total number of WB done would have been 248 in this example.  If BOTH members choose the lowest weight, their round = 30 reps.  If they do 10rds + 8 reps, their score would be 10.26.  BUT, this team had to do 308 reps to get that score.

Wallballs will be thrown to either a 10/9 foot target on the rig.  20/14# balls will be used

Deadlifts - conventional or sumo style deadlifts are allowed and counted the same.    Males will use male bars, females will use female bars.

Echo Bike - Male 30 calories, Female 20 Calories For time

Ski Erg - Male 300m, Female 200m For time

Athlete 1 will run on the air runner while their partner holds a medball.  Everytime the medball is dropped partners switch who is running.  

Ball 100/75#

Score - distance run - Value 300 Points

As long as the medball is being held ABOVE the athlete's waist WITHOUT the assistance of a weight belt, you can hold the ball anyway you wish.  

Rower - Male 350m, Female 250m For time

6 Burpee Box Jump 24”/20”

10 Alternating Hang DB Snatch 50/35#

8 T2B

Athletes will rotate each movement.  Athlete 1 does BBJ, 2 does hang DB snatch, 1 does T2B, 2 does BBJ…..

Score - Total Reps - Value 300 Points

Box jumps can be done as step ups and NOT considered scaled.  The only part of your body allowed to touch the box is your feet.

Hang DB Snatch - we don’t care at what point during the movement you switch hands.  Finish the rep and switch hands however you wish.

T2B - We want to see an open hip at the bottom of the rep.  Where you feet are relative to the rig doesn’t matter to us.  Both feet touch the bar INSIDE of your hands.