Date/time

TBD

Location

TBD


Events

Bouncy Squats V4
Division Rx

4 athletes on each team will complete:

  • AMRAP in 3 minutes:
  • Double Unders

Straight into:

  • 4 minutes to find:
  • 5 Rep Max Back Squat

Scoring

Score: Total Points (1 point / 2 reps + 1 point per pound lifted)

Spread: 100 Points
2 points: Team with most points
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

Each athlete must complete both parts (back to back)
Score = total reps + total lbs lifted
Female lifts x1.5

Standards

All movements follow typical standards
Back Squat is from the rack, there is no time limit as long as the bar remains on the athlets back

Run, Snatch, Handstands Core & more V1
Division Rx

A Team of 4, with 1 athlete working and 1 athlete running at a time:

12min AMRAP

-50x Alternating DB Snatch (50/35)
-25x Handstand Pushups (Rx / 1 abmat)
-50x Toe to Bar (rx / toe to ring)
-25x Burpees over DB

AND Max 200m Ball Run (20/14)
(20 reps per run completed)

Scoring

Score: Total reps completed

Spread: :50

2 points: Team with most reps
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

  • at 3, 2, 1, go one athlete will begin the DB snatch while another heads out the door for the ball run
  • Athletes not running may switch anytime in any order
  • Athletes running must stay in the same order throughout the entire workout

Standards

  • All movements follow typical standards
  • there may only be 2 athletes working at a time (one running, one on reps)
  • if raining, sub wallball weight to use a rubber slam ball OR sub 200m runs with 200m row (20 reps)
  • Men must do hspu on a flat surface, women may use 1 abmat
  • Women MAY use toe to ring - but are not required to

Mini Girls V3
Division Rx

4 athletes will complete a workout one after the other:

  • Annie-ish
    • 150x Double Unders
    • 50x Abmat Situps
  • Lil Isabelle
    • 20x Snatch (115/85)
  • Lil Helen
    • 200m Run (or close)
    • 20x Kettlebell Swings (24/16)
    • 20x Pullups
  • Lil Karen
    • 80x Wallballs (20/14 @ 10')

Scoring

Score: Final Time

Spread: 90 Seconds

2 points: Team with best time
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

  • At 3, 2,1... the first athlete begins Annie-ish, after completing the final rep they will tag the next athlete who will begin Lil Isabelle
  • Continue this way until the final wallball is completed
  • 1 athlete will complete the entire mini wod themself

Standards

All movements follow typical standards
Snatch may be any style as long as it touches the ground between reps
200m run or whatever the home gyms closest equivelant is
If unable to run sub with 250/200m Row or 20/15 Cal Assault bike