Bows and Barbells 2018

RoM Apparel is proud to present... BOWS & BARBELLS 2018!

3 WORKOUTS + 1 FLOATER

2 DIVISIONS - RX & SCALED

1 TEAM - 2 WOMEN

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BOWS & BARBELLS 2018

With a running clock, complete Workout #1 and Workout #2 in 8 minutes. You will receive two scores—The first score will be the time that you finish the thrusters, and the second score will be the number of rounds and reps for Workout #2. Partners may share work any way they choose.

Workout #1

50 Thrusters 55/75# 

Complete the thrusters then immediately begin…

Workout #2

AMRAP

12 Deadlifts 65/85#

9 Hang Power Cleans 65/85#

6 Shoulder to Overheard 65/85#

For the floater, one partner will do wall balls while the other partner is in a wall sit. Work can only be done so long as one partner is in the wall sit.

Floater Workout

2 minutes of max effort wall balls 10/14#

Complete Workout #3 in a follow the leader style. Time Cap: 8 minutes. Your score will be the number of reps completed within the time cap. Follow the leader style would be first partner does 2 burpees, then second partner may do 2 burpees. We will have demo videos soon!

Workout #3

2-4-6-8-10-12…

Lateral Burpees over 45# plate

KB Swings 26/35#

Toes to Bar (Scaled Knee-ups)

Workout Demos:

Workouts

Floater

MOVEMENT STANDARDS

THRUSTER: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must pass below the knees. A full squat clean into the thruster is permitted to begin a rep. The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the body.

DEADLIFT: Traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached. 

HANG POWER CLEANS: The bar will start on the floor. Athlete will bring bar to above the knees to complete the hang power clean. The bar will travel from a hang position to the front rack position with full hip extension at the top before lowering the bar for the next rep.

SHOULDER TO OVERHEAD: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

WALL BALLS: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

LATERAL BURPEE: At the bottom position, the Athlete’s chest and hips must touch the ground. When the athlete jumps over the 45# plate, both feet must be together for the rep count. 

KB SWING: At the top of the swing, the kettlebell must be fully inverted, centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. 

TOES TO BAR: The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground and the feet must be brought back behind the bar and rest of the body. Both feet must come into contact with the bar at the same time, inside the hands. 

KNEE-UPS (SCALED ONLY): The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips.

We promise an exciting competition full of sweat, smiles, laughter, and all around encouraging atmosphere for beginners to advanced athletes.

Registration includes a racer back tank top (select women's tank top option) or muscle tee (select women's shirt option). Also, the first 25 teams to register will recieve matching bows! YES!

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Please follow @bowsandbarbellsfitness to stay up to date with competition information!

#bowsandbarbells #strongissexy

Final day to register and receive an athlete tank top is August 12th, 2018! Athletes registered after that date will not receive a tank top. Registration closes on August 31st, 2018.

Refund Policy: No refunds. Partner changes are allowed although tank top sizes may not be changed once they are ordered. Thank you!