Koda Iron Games

Event 1: "Lifting Whey-ts" Sponsored by UR the Answer- Grass Fed Whey Protein is on a 15 Min Running Clock:Athlete 1 will have 5 Minutes to find a 1 Rep Max Hang Snatch
Athlete 2 will have 5 Minutes to find a 2 Rep Max Thruster from the Ground
Athlete 3 will have 5 Minutes to find a 3 Rep Max Front Squat from the ground
Event #1 will be scores as 4 separate events- 50 points for each event. Snatch max, 2 rep thruster max, 3 reps front squat max, and total weight for team. 

Athletes can take as many attempts during the 5 minutes as they would like.
Weights can be adjusted up or down between attempts.
The heaviest successful lift will be the only score logged.
Team members can help the lifting athlete load weights, but the lifting platform must be clear of all other athletes before an attempt can begin.
If the feet or plates on the barbell cross the lifting platform lines at any time the lift will not count.
Basketball shot rules apply- if a lifter begins their lift before the clock runs out- a successful lift will be counted.

2 rep Thruster from the ground

3 rep front squat from ground

Total weight for all 3 lifts. 

The RX Variation is:
40 Syncro Toes to Bar
35 Syncro Alt DB Snatches (50#/35#)
30 Syncro Pullups
25 Syncro SA DB Devil's Press (50#/35#)
Max Effort Ring MU in time remaining

The Scaled Variation is:
45 Syncro Alt Hang DB C + J (35#/20#)
40 Syncro knees above hip crease
35 Syncro DB Snatches (35#/20#)
30 Syncro Straight Leg Toes above hip crease
25 Syncro SA DB Devil's Press (35/20#)
Max Effort Syncro T2B in time remaining

Final- Total Time for Randy

Total Time for Never Forget

Event 2: "QuadSplosion": Sponsored by: Bangarang Instant Protein Pudding:
Event 2 is a Sprint Relay Race where each person does a slightly different rep scheme of Concept 2 Erg Bike and DB Thrusters (show reps on screen)
Event 2 will be scored as the total time for all 3 athletes and 100 points for the event

Event 2 begins with all Athletes at the Starting Mat.
At the call of 3,2,1, Go athlete 1 proceeds to the C2 Erg Bike to perform 30 Calories for men and 20 Calories for women 
Once the screen reads the correct calories Athlete 1 then proceeds to the Dumbbells for 20 DB Thrusters.
Upon completion of the Thrusters Athlete 1 will move the DB's forward to the next station and proceed back to the starting mat and slap hands with Athlete 2 who will then perform 25 Calories for men and 15 calories for women along with  25 DB Thrusters.
Upon completion of the Thrusters Athlete 2 will move the DB's forward to the next station and proceed back to the starting mat to slap hands with Athlete 3 who will then perform 20 Calories for men and 10 calories for women and 30 DB Thrusters.
Time is called when Athlete 3 follows the DBs down to the ground and returns back to the starting mat upon completion of their 21 Thrusters.

Any Damper and seat setting is allowed on the Erg Bike but can only be changed mid workout by the current athlete.
Standing is also allowed on the bike.

For the DB Thrusters the athlete must pass through a full squat with hip crease below parallel before going into the overhead portion of the Thruster.
The Overhead portion of the thruster must be 1 fluid motion with no pauses at the shoulder or redip at lockout.

The DB's must be in line with the center of the body with the knees, hips, and elbows at full extension.
DB's must be controlled down to the ground or the last rep will be called back

Here is the workout written out:
Athlete 1: 30/20 Cal Erg Bike
20 DB Thrusters RX= 50#/35#, SC= 35#/20#

Athlete 2: 25/15 Cal Erg Bike
25 DB Thrusters RX= 50#/35#, SC= 35#/20#

Athlete 1: 20/10 Cal Erg Bike
30 DB Thrusters RX= 50#/35#, SC= 35#/20#

Total time.

500m row time