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WORKOUT ONE

 OPEN DIVISION – SPLIT EVEN

4 ROUNDS FOR TIME

(15 MINUTE TIME CAP)

6 CLEANS (SQUAT) 95LBS/155LBS

18 BOX JUMP OVERS 20”/24”

18 BURPEES OVER BAR – JUMP OR STEP OVER

6 ROPE CLIMBS – 10FT – *NO JUMPING*

 

  RX – SPLIT EVEN

4 ROUNDS FOR TIME

(15 MINUTE TIME CAP)

6 CLEANS (SQUAT) 155LBS/225LBS

18 BOX JUMP OVERS 24”/30”

18 BURPEES OVER BAR – JUMP ONLY

6 ROPE CLIMBS – 15FT

WORKOUT TWO

OPEN DIVISION

12 MINUTE AMRAP

20 SYNCHRO WALL BALLS 10LBS/14LBS

15 CALORIES ON BIKE – SPLIT 8/7

10 PUSH UPS – SPLIT HOWEVER

 

RX DIVISION

12 MINUTE AMRAP

20 SYNCHRO WALL BALLS 14LBS/20LBS

15 CALORIES ON BIKE – SPLIT 8/7

10 STRICT HANDSTAND PUSH UPS – SPLIT EVEN

WORKOUT THREE

OPEN DIVISON

6 MINUTES TO ESTABLISH

2 JERKS – PUSH OR SPLIT

REST 2 MINUTES

10 MINUTE TIME CAP

400M RUN -TOGETHER

40 DEADLIFTS 105LBS/165LBS – SPLIT EVEN

300M RUN - TOGETHER

30 DEADLIFTS 125LBS/185LBS – SPLIT EVEN

200M RUN - TOGETHER

20 DEADLIFTS 145LBS/205LBS – SPLIT EVEN

 

RX DIVISION

6 MINUTES TO ESTABLISH

2 JERKS – PUSH OR SPLIT

REST 2 MINUTES

10 MINUTE TIME CAP

400M RUN - TOGETHER

40 DEADLIFTS 155LBS/225LBS – SPLIT EVEN

300M RUN -TOGETHER

30 DEADLIFTS 175LBS/245LBS – SPLIT EVEN

200M RUN - TOGETHER

20 DEADLIFTS 195LBS/265LBS – SPLIT EVEN

FINAL WORKOUT

OPEN DIVISION

12 MINUTE TIME CAP – SPLIT HOWEVER

18 DEVIL PRESS 20LBS/35LBS

18 PULL UPS

16 DEVIL PRESS 20LBS/35LBS

16 PULL UPS

14 DEVIL PRESS 20LBS/35LBS

14 PULL UPS

12 DEVIL PRESS 20LBS/35LBS

12 PULL UPS

10 DEVIL PRESS 20LBS/35LBS

10 PULL UPS

 

RX DIVISION

12 MINUTE TIME CAP – SPLIT EVEN

20 DEVIL PRESS 35LBS/50LBS

10 MUSCLE UPS (5 RING/5 BAR)

18 DEVIL PRESS 35LBS/50LBS

8 MUSCLE UPS (4 RING/4 BAR)

16 DEVIL PRESS 35LBS/50LBS

6 MUSCLE UPS (3 RING/3 BAR)

14 DEVIL PRESS 35LBS/50LBS

4 MUSCLE UPS (2 RING/2 BAR)

12 DEVIL PRESS 35LBS/50LBS

2 MUSCLE UPS (1 RING/1 BAR)

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