Event 1: “Up, Up, and Away”
Complete AMRAP in 15 mins of:
Alternate complete rounds with your partner:
Rx:
8/6 Cal Bike
12 Wallballs (20/14lb – 10/9ft)
1 Rope climb
Scaled:
7/5 Cal Bike
10 Wallballs (14/8lb – 10/9ft
3 Rope lowers to stand (or 1 Rope climb)
Score is total rounds + reps completed Partner must re-set the bike while waiting to start, and may start biking as soon as your partner touches the 15ft mark on the rope, or stands up from their third rope lower.
Event 2: “I Pick Things up”
Complete a 2 min AMRAP of “Ground to Overhead” at each barbell
1 min rest between weights
One partner working at a time
Rx:
1) 135/85
2) 155/100
3) 185/115
4) 205/130
5) 225/145
Scaled:
1) 75/55
2) 95/65
3) 115/75
4) 135/85
5) 155/95
Each team will get one point for each ground to overhead completed. There will be 2 barbells at each station (1 male / 1 female weight). One athlete working at a time, bar must come back to the ground and a tag must take place before the other athlete starts their lift. Snatch or Clean & Jerk/Overhead of any variety will count. Once you have reached failure on your jerk, you may complete 3 cleans in a row to earn 1 point.
Event 3: “You Sandbagging Son of a…
”
Rx:
Complete for time:
30/25 Cal Row
60 Sandbag Zercher squats (80/60lb)
30 Synchro toes to bar
40 Sandbag back rack lunges (L+R = 1)
20 Synchro pull-ups
20 Sandbag Burpee box step overs (20/16”)
10 Synchro Chest to bar pull-ups
30/25 Cal Row – at the same time
Scaled:
Complete for time:
25/20 Cal Row
60 Sandbag Zercher squats (60/40lb)
30 Synchro knee raises
40 Sandbag back rack lunges (L+R = 1)
20 Synchro ring rows
20 Sandbag Burpee box step overs (20/16”)
10 Synchro pull-ups (may use a band or jumping pull-up as needed)
25/20 Cal Row – at the same time
Score is time to complete, or time cap + uncompleted reps/cals as seconds. The row will be completed at the same time on two rowers. The sandbag work in accumulated reps, one athlete working at a time. The sandbag must come back to ground and a “tag” must take place before the next athlete starts.
Synchro work is… synchronized! Reps must take place at the same time to count. 20 min time Cap - notes, max 4 Rx teams w/ women, Max 4 scaled teams w/ men (60lb bag)
20 min time Cap
– notes, max 4 Rx teams w/ women, Max 4 scaled teams w/ men (60lb bag)
