AMRAP 25 Teams of 3 200/150 cal bike 120 Pull Ups 60 Clean and Jerk (40/25) 50 Clean and Jerk (50/30) 40 Clean and Jerk (60/35) 30 Clean and Jerk (70/40) 20 Clean and Jerk (80/45) Notes Work through the reps between the three. Scale as needed....
Friday MF triples 15 Rounds For Time 40m Atlas Stone Carry (60/30kg) 10 HSPU 5 snatch (60/35kg) Notes Relay style workout, tag next partner to proceed. Once the whole round has been completed the next athlete can go. Scale as needed....
For Time In Pairs 800m Run 60KB Swings (24/16kg) 400m Run 60 Box Jumps (24/20”) 200m Run 60 Pull Ups 200m Run 60 Box Jumps 400m Run 60 KB Swings 800m Run Notes This workout is for pairs, however times are added together to create a final score for all three pairs. (Choose your own pair splits) Everyone runs,...
Friday 20 minute Team 1RM Clean and Jerk 3 Round For Time In Pairs 20 Clean and Jerks (70/45) 20 TTB 400m Run Notes One athlete working at a time, both must do the run. Total number of weight lifted is the final score for the clean and jerk. Scale as needed....
Friday DL 2017 Event 2 For Time 40 Squats 10 burpee over’s 30 Deadlifts 10 burpee over’s 20 shoulder to overhead 10 burpee over’s 10 Thrusters 10 burpee over’s Notes This workout is designed for a worm or the cumberland sausage. All 6 members of the team will work at the same time. The event saw a...
Monday DL 2017 Event 6 AMRAP 8 30m sled drag 5 Deadlifts 30m sled drag 6 bar overs *Increase weight each time (20kg) Notes Add a plate or sandbag to your sled each time, looking to add 20kg per round. Everyone must go over the bar once, per round. Everyone must be touching the...
Friday For Time 50 Squats 40 Deadlifts 30 Lunges 20 Shoulder to overhead 10 Cleans Notes Everyone works through this together, teams of 6. Use a worm if you have one, if not you can all use a KB, Plate, Dumbbell, sandbag, anything to replicate the worm. Scale as needed. Comment times below....
DL 2017 Event 3 6 Minutes Team 1 rep Max 6 Minutes Synchro atlas stone to shoulder (30/50kg) Notes Go heavy as you can to start, 6 minutes to find a 1 rep. Stone to shoulder, show control at the top. Then as many reps as possible for 6 minutes, Male...
For Time 3 Rounds 40 Deadlifts 20 HSPU (different pair each set) Then 3 Rounds 30 Squats 20 TTB (different pair each set) Then 3 Rounds 20 Cleans 20 Pull ups (different pair each set) Notes This workout is designed for a worm type piece of equipment. Each pair completes 1 set in each round of the...
DL 2017 Event 1 AMRAP 4 Heavy Team farmer carry 60m Synchro Pull Ups (remaining time) AMRAP 4 Heavy Team farmer carry 60m Synchro TTB (remaining time) AMRAP 4 Heavy Team farmer carry 60m Rope climbs (remaining time) Notes Complete a team heavy farmer carry use individual KB if needed. Then in pairs work through as...