Girls Gone Rx DC

Workout 4: "Afternoon Delight"

6 Rounds for Time:
9 Dumbbell Push Ups (BAM: Incline Push Ups 20")
12 D-Ball Over Shoulder 70lbs (BAM: 50lbs)
15 Pull Ups (BAM: Ring Rows)

*Score: Time (Cap: 11 min)

Every Dollar Raised = 1 Rep for a score.

Find donations (and make donations) here
https://www.crowdrise.com/DCGGRX2019

Fundraising is worth 8% of your overall event score. Regular workouts are worth 23% each.

Workout No. 1A and 1B: Double Trouble
Complete with a Running Clock for 2 scores:
1A: 0:00 to 9:00:
Athlete 1: 3rm Front Squat
Athlete 2: 3rm Front Squat
Athlete 3: 3rm Front Squat
9:00 to 10:00:
Transition/Rest/Warm Up Cleans
1B: 10:00 to 15:00:
Athlete 1: 1rm Clean
Athlete 2: 1rm Clean
Athlete 3: 1rm Clean

* Collars must be used on the barbell every attempt.
* Score 1A = A1 3RM Front Squat + A2 3RM Front Squat + A3 3RM Front Squat
* Score 1B = A1 1rm Clean + A2 1RM Clean + A3 1RM Clean

Workout No. 1A and 1B: Double Trouble
Complete with a Running Clock for 2 scores:
1A: 0:00 to 9:00:
Athlete 1: 3rm Front Squat
Athlete 2: 3rm Front Squat
Athlete 3: 3rm Front Squat
9:00 to 10:00:
Transition/Rest/Warm Up Cleans
1B: 10:00 to 15:00:
Athlete 1: 1rm Clean
Athlete 2: 1rm Clean
Athlete 3: 1rm Clean

Notes:
* Repeat from 2018; lets see that years worth of hard work put to the test!

1A
* Athletes may rotate throughout the 9 minutes and go in any order.
* The Team has 9 minutes total to use as needed to get each Athlete to establish their required 3rm from a Rack.
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 15lb, 10lb, 5lb, 2.5lb. If an athlete on your team is above a 240lb Front Squat Triple, one additional pair of 45lb plates will be given to the team.
* Collars must be used on the barbell every attempt.
* Score 1A = A1 3RM Front Squat + A2 3RM Front Squat + A3 3RM Front Squat

1B
* Athletes may rotate throughout the 5 minutes and go in any order.
* The Team has 5 minutes total to use as needed to get each Athlete to establish their required 1rm clean from the ground.
* Clean may be any Style: Muscle, Power, Split, Squat, etc. No matter what style clean the athlete chooses, the barbell must start on the ground and brought to the shoulders in 1 fluid motion; i.e. no hang, halt, or segmented cleans as deemed by the judge. 
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 15lb, 10lb, 5lb, 2.5lb. If an athlete on your team is above a 240lb clean, one additional pair of 45lb plates will be given to the team. 
* Collars must be used on the barbell every attempt.
* Score 1B = A1 1rm Clean + A2 1RM Clean + A3 1RM Clean

Workout 3a and 3b: "Becky"
Complete Workout 2a and 2b with a running clock starting at the same time
AMRAP in 12 Minutes:
10 Partner Deadlifts 265lbs (BAM: 215lbs)
30 Box Step Ups 20" with 24kg kettlebell (BAM: 16kg)
90 Double Unders (BAM: Single Unders)

AMRAP in 12 Minutes:
Row for Calories

Notes:  

* Workout 3a and 3b will take place at the same time with one 12 minute clock.

* Athletes can rotate between all movements at any time.
* Score: Row Cals + AMRAP Reps

Workout 2: "Two Bars of Death V2"
AMRAP in 6 minutes:
Athlete 1: Shoulder to Overhead using a 15kg BB at 115lbs (BAM: 75lbs)
Athlete 2: Front Rack Hold using a 20kg BB at 135lbs (BAM: 75lbs)
Athlete 3: Rest

* Score: Reps