Workout 3:
For Time: DON’T DROP THE BAR!
Buy In: 50 Wallballs Per Team Mate
Then:
150 Hang Cleans (Can be Power or Full)
150 Shoulder to Overhead
75 Hang Snatch (Can be Power or Full)
75 Thrusters
*You can pass the bar between each team mate at any time. If the bar is dropped to the floor there will be a 10 Rep Penalty.
Division Breakdown:
SCALED:
Wallballs: 10 / 14
Barbell: 53 / 75
10 Rep Penalty: Medicine ball Sit ups
INTERMEDIATE:
Wallballs: 14 / 20
Barbell: 63 / 95
10 Rep Penalty: Toes to Ring
RX:
Wallballs: 20 / 30
Barbell: 93 / 135
10 Rep Penalty: Toes to Bar
Workout 2:
Every 3 Minutes for 18 Minutes: (6 Sets of 3 Minute Intervals)
Complete Each Interval as quickly as possible. Each Time will be added together for a total time. You can switch between partners any time.
Division Breakdown:
SCALED:
15 Plank Up Downs
30 Single Unders
15 Plank Up Downs
15 Box Step Overs @ 20 / 24
INTERMEDIATE:
15 Handstand Push ups
30 Double Unders
15 Handstand Push ups
15 Box Jump Overs @ 20 / 24
RX:
30 FT Handstand Walk
60 Double Unders
30 FT Handstand Walk
15 Box Jump Overs @ 20 / 24
Workout 1:
30 Minutes for Max Meters and AMRAP:
3, 2, 1…. GO
15 Minutes:
Partner A– Row for max Meters
Partner B, C- AMRAP A
10 Minutes:
Partner B- Row for max Meters
Partner A, C- AMRAP B
5 Minutes:
Partner C- Row for max Meters
Partner A, B- AMRAP C
WHAT ARE THE AMRAPS:
SCALED:
AMRAP A: Increase Reps by 5 each Round
Ring Row, Feet in line with Rig
Back Squat @ 53 / 75
Bar Facing Burpees
AMRAP B: Increase Reps by 2 each Round
Ring Row, Feet 1′ In Front of Rig
Front Squat @ 53 / 75
Bar Facing Burpees
AMRAP C: Increase by 1 Rep Each Round
Ring Row, Feet 2′ In Front of Rig
Overhead Squat @ 53 / 75
Bar Facing Burpees
INTERMEDIATE:
AMRAP A: Increase Reps by 5 each Round
Pull up
Back Squat @ 63 / 95
Bar Facing Burpees
AMRAP B: Increase Reps by 2 each Round
Pull up
Front Squat @ 63 / 95
Bar Facing Burpees
AMRAP C: Increase by 1 Rep Each Round
Chest-to-bar Pull up
Overhead Squat @ 63 / 95
Bar Facing Burpees
RX:
AMRAP A: Increase Reps by 5 each Round
Pull up
Back Squat @ 93 / 135
Bar Facing Burpees
AMRAP B: Increase Reps by 2 each Round
Bar Muscle up
Front Squat @ 93 / 135
Bar Facing Burpees
AMRAP C: Increase by 1 Rep Each Round
Ring Muscle up
Overhead Squat @ 93 / 135
Bar Facing Burpees
SCORE:
There are 4 SCORES for this Workout.
Score 1: Max Meters Rowed in 30 Minutes
Score 2: Reps in AMRAP A
Score 3: Reps in AMRAP B
Score 4: Reps in AMRAP C
