Full Description https://competitioncorner.net/events/2673/tab/workouts
Workouts
Full Description https://competitioncorner.net/events/2673/tab/workouts
Full Description https://competitioncorner.net/events/2673/tab/workouts
Full Description https://competitioncorner.net/events/2673/tab/workouts
Full Description https://competitioncorner.net/events/2673/tab/workouts
ELITE/RX/MASTERS:
10:00 AMRAP:
30 double unders
10 snatches
*Weight increases after each successful round.
RX: (75/55) (95/65) (135/95) (155/105) (185/125) (205/135)
55+: (45/35) (65/45) (75/55) (95/65) (115/75) (135/95)
SCALED:
10:00 AMRAP:
90 single unders
10 snatches
*Weight increases after each successful round.
(45/35) (65/45) (75/55) (95/65) (115/75) (135/95)
ELITE/RX/MASTERS:
Within 3:00, complete:
2 burpee over box (24″/20″)
2 pull ups
2 burpee over box
2 chest to bar pull ups
2 burpee over box
2 bar muscle ups
SCALED:
Within 3:00, complete:
2 burpee over box (24″/20″)
2 ring rows
2 burpee over box
2 jumping pull ups
2 burpee over box
2 pull ups
PART A:
10:00 max meter row
WORKOUT DESCRIPTION (INDIVIDUAL)
Athlete starts on the rower with hands off the paddle. Damper may be set at any position. Paddle must be put down at the 10:00 mark. Score is total meters.
Rest 3:00
WORKOUT DESCRIPTION (TEAM)
For Event 3, teams will separate into same sex partners and begin part A with each partnership on its own rower. Men will complete 10:00 for max meters, rotating at any time, and women will do the same. The total combined meters from each partnership will be the team’s Part A score.
Rest 3:00
MOVEMENT STANDARDS
Be a viking.
PART B:
ELITE/RX/35-49:
7:00 AMRAP:
5 to 1
Squat Cleans (225/155)
Ring Muscle Ups
50-54:
7:00 AMRAP:
5 to 1
Squat Cleans (185/125)
Ring Muscle Ups
SCALED/55+:
7:00 AMRAP:
5 to 1
Squat Cleans (135/95)
Jumping Ring Muscle Ups
ELITE/RX/35-54:
15:00 AMRAP:
60 KB swings (24kg/16kg)
50 calorie assault bike
40 toes to bar
30 hang cleans (135/95)
20 strict HSPU
55+:
60 KB swings (24kg/16kg)
50 calorie assault bike
40 toes to bar
30 hang cleans (95/65)
20 hand release push ups
SCALED:
15:00 AMRAP:
60 KB swings (24kg/16kg)
50 calorie assault bike
40 knee raises
30 hang cleans (95/65)
20 hand release push ups
ALL DIVISIONS:
7:00 to establish:
3 RM Thruster
5 RM Deadlift