ODD Minutes: 10 Calorie Row
EVEN Minutes: 2 Hang Cleans 135/95#, adding 2 reps per even round, until failure.
Red Shirt Friday!
Happy Birthday Charly!
Teams of Three
* Each Teammate will begin by choosing one of the following:
75ft Walking Lunges 95/65# (2xEach)
25 Bar Over Burpees (Each)
25 Russian KBS 70/53# (Each)
75ft Handstand Walking
* During this portion only one person may be working at a time!
1 min Handstand Hold
1 min Max Reps Knees-to-Elbows
1 min Max Reps DB Push Press 40/25#
1 min Max Reps Grasshoppers
4 x Row 750m
4 x Row 750m
Teams are made up of two men and two women. Athletes will begin lined up in order behind the rower. They determine the starting order and must stick with that order throughout the workout. At the start, the first athlete moves to the rower and completes the 750m row. He or she gets off the rower and tags the second athlete behind the line. The second athlete then moves to the rower and rows 750m. This continues until all four athletes have rowed 750m.
Once the fourth athlete finishes, he or she tags the first athlete, who moves to the wall and performs a set of handstand pushups. At least one rep must be attempted. An attempt begins in the start position and descends until the head touches the abmat. The rest of the athletes perform sets of handstand pushups in order. Every athlete must perform at least one attempt, even if all 50 reps have been completed. If the 50 reps have not been completed after all four athletes have performed their first set, they continue performing one set apiece in order. Once the 50 handstand pushups are complete and everyone has performed at least one set, the first athlete moves back to the rower. He or she may not move past the line until the handstand pushups are complete. It is the same first athlete who rows first, no matter which athlete performed the final handstand pushup.
The final set of rowing proceeds exactly as the first set. The clock stops when the fourth athlete has finished the row and runs back across the line.
The team’s result will be total time to complete this chipper. There is a 35min time cap. If the workout is not finished within the 35min, a 1sec penalty is added to the 35min for each meter and each handstand pushup not completed. If no athlete on the team can complete a single handstand pushup, the team receives a DNF and is eliminated from the competition.
Two competition 45-lb. plates will be placed on the ground next to the wall with an abmat in between. The start and finish positions of each rep are identical, with the hands flat and completely on the plates, the arms locked out, body straight and only the feet touching the wall. The feet must be inside the hands, meaning the width of the feet must be less than the width of the hands. The fingers cannot wrap off the edge of the plate, nor can they descend into the hole of the plate. From the starting position, the arms bend until the head touches the abmat. The athlete presses back up until the start finish position is achieved. The feet do not have to remain on the wall for the movement, though they must be on the wall to complete the rep. The legs can bend together but not one at a time. Kipping is allowed. If the legs are bent, no upward progress can be made while the feet are touching the wall (meaning no climbing up the wall with your legs). If your legs are straight, your feet can slide up the wall.
Any damper setting is allowed. You must remain in the seat and holding the paddle until the entire distance is complete. You must enter, exit and adjust the machine on your own with no assistance.
1 Rep Max Front Squat
For Quality- Not For Time:
100 Back Extensions