WORKOUT - FINAL
On a 10 min running clock:
Part A
3 Rounds for time
20 Dumbbell snatch, alternating
20 Chest to bar pull up
Time cap 6 min
Score is Time OR Reps
Complete part B between 6:00-10:00
Part B
In a 4 min window
4rep Front squat from the floor
*first squat can be a squat clean
Score is KG
Men 70lbs / Women 50lbs Dumbbell
On a 10 min running clock:
Part A
3 Rounds for time
20 Dumbbell snatch, alternating
20 Pull up
Time cap 6 min
Score is Time OR Reps
Complete part B between 6:00-10:00
Part B
In a 4 min window
4rep Front squat from the floor
*first squat can be a squat clean
Score is KG
Men 50lbs / Women 35lbs Dumbbell
On a 10 min running clock:
Part A
3 Rounds for time
20 Dumbbell snatch, alternating
10 Pull up
Time cap 6 min
Score is Time OR Reps
Complete part B between 6:00-10:00
Part B
In a 4 min window
1RM Power clean
Score is KG
Men 35lbs / Women 20lbs Dumbbell
- PullupバーはBOXかドロップマット１個どちらかのみ
- 時間内に終わった場合持ち上げなければプレートを変更しても良い
- バーベルのプレートはついていないところからスタート
- 10minまでに全ての動作を完了する
- ジャッジはプレートの変更を手伝わない
For time
1000 / 700m Bike
50 Wall ball
40 Box jump over
30 Deadlift
- TIEBREAK -
20 / 10 Ring muscle up
Time cap 12 min
Score is Time (Tiebreak Time) OR Reps (Tiebreak Time)
Men 20lbs / Women 14lbs Wall ball
Men 24 / Women 20 Box jump over
Men 100kg / Women 70kg Deadlift
For time
1000 / 700m Bike
40 Wall ball
30 Box jump over
20 Deadlift
- TIEBREAK -
5 / 1 Ring muscle up
Time cap 12 min
Score is Time (Tiebreak Time) OR Reps (Tiebreak Time)
Men 20lbs / Women 14lbs Wall ball
Men 24 / Women 20 Box jump over
Men 100kg / Women 70kg Deadlift
For time
1000 / 700m Bike
40 Wall ball
30 Box jump over
20 Deadlift
- TIEBREAK -
5 / 1 Bar muscle up
Time cap 12 min
Score is Time (Tiebreak Time) OR Reps (Tiebreak Time)
Men 14lbs / Women 10lbs Wall ball
Men 24 / Women 20 Box jump over
Men 80kg / Women 60kg Deadlift
- バイクは既定のmを超えるまで降りてはいけない
- スタート前に椅子の高さなど調整する時間を設ける
7 min AMRAP
32 Double under
16m(8reps) Dumbbell 1arm overhead walking lunge
16m(8reps) Handstand walk
* each Lunge / HSW in 4m segments.(2m=1rep)
Score is Reps
Men 70lbs / Women 50lbs Dumbbell
7 min AMRAP
32 Double under
16m(8reps) Dumbbell 1arm overhead walking lunge
16m(8reps) Handstand walk
* each Lunge / Handstand walk in 4m segments.(2m=1rep)
Score is Reps
Men 50lbs / Women 35lbs Dumbbell
7 min AMRAP
32 Double under
16m(8reps) Dumbbell 1arm overhead walking lunge
8 Dumbbell burpee
* each Lunge in 4m segments.(2m=1rep)
Score is Reps
Men 35lbs / Women 20lbs Dumbbell
- 片道４m真ん中の２mで線を引き2m=1レップとする（16m-8レップ）
For time
40 / 30 cal Row
10 Shoulder to overhead
3 / 1 Legless Rope climb
10 Shoulder to overhead
40 / 30 cal Row
Time cap 10min
Score is Time OR Reps
Men 80kg / Women 50kg Shoulder to overhead
Men 15ft / Women 12ft Rope climb
For time
40 / 30 cal Row
10 Shoulder to overhead
3 / 2 Rope climb
10 Shoulder to overhead
40 / 30 cal Row
Time cap 10min
Score is Time OR Reps
Men 60kg / Women 40kg Shoulder to overhead
Men 15ft / Women 12ft Rope climb
For time
30 / 20 cal Row
10 Shoulder to overhead
2 Rope climb
10 Shoulder to overhead
30 / 20 cal Row
Time cap 10min
Score is Time OR Reps
Men 50kg / Women 35kg Shoulder to overhead
Men 15ft / Women 12ft Rope climb
- 12ftにテープでマークをして降りるときに両手がそのラインを超えるまでは飛び降りてはいけない
For time
21 cal Ski Erg
15 Bar facing burpee
9 Thruster
Time cap 5min
Score is Time OR Reps
Men 70kg / Women 45kg Thruster
For time
21 cal Ski Erg
15 Bar facing burpee
9 Thruster
Time cap 5min
Score is Time OR Reps
Men 60kg / Women 40kg Thruster