5 min. cap
For time
40 / 30-cal. Assault Bike
100-ft. dumbbell overhead lunge
M 14-15 use 60-lb. dumbbell
M 16-49 use 80-lb. dumbbell
F 14-15 use 45-lb. dumbbell
F16-49 use 55-lb. dumbbell
Athletes will bike 40 calories (30 for females) then lunge with a dumbbell overhead to the finish line. The athlete’s score is the total time it takes for them to complete the event.
Rest 20 minutes
2.) Bar Fight
15 min. cap
Teenage, 35-49 Divisions
For time:
50 chest-to-bar pull-ups
40 toes-to-bars
30 clean and jerks
M 14-15 use 175 lb.
M 16-49 use 205 lb.
F 14-15 use 115 lb.
F 16-49 use 145 lb.
50 Divisions
For time:
12 clean and jerks
Then, 2 rounds of:
15 toes-to-bars
12 chest-to-bar pull-ups
Then, 12 clean and jerks
M 50 use 155 lb.
F 50 use 105 lb.
Teenagers and Masters 35-49 divisions will complete this workout as a chipper. 50 pull-ups, then 40 toes-to-bars, then 30 clean and jerks, then cross the finish line.
Masters 50 divisions will complete 12 clean and jerks, then 2 rounds of 15 toes-to-bars and 12 pull-ups, then one final set of 12 clean and jerks.
The athlete’s score is the total time it takes for them to complete the event.
*3.) Every 2 minutes for 10 minutes 10 Unbroken Zero Pause Back Squat, add load each round
note: start at approx 50%, DON’T PAUSE for the love of all things holy
*4.) With a Partner
15 minute AMRAP
10/7 cal Row Sprint
10 Push-ups with 45lb plate on back
note: Partner holds the 45/25lb plate each round until placed on partners back. support plate from falling until partners push-ups are complete and then hand off to partner that completed the push-ups never letting the plate touch the ground.
*5.) Four Time:)
100 Four count flutter kicks
75 Four count Mountain Climbers
50 Four Count Russian Twist
25 Four Count Hollow Rock
Note: as fast as possible
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