Rules
-One male and one female in quadrant at all times.
-One partner working at a time.
-Substitutions may be made behind the starting line after quadrant is completed.
-5 min time cap
For time
All team members start behind the starting line
1st quadrant
male – 8 thrusters (135lbs) / 8 dumbbell snatches (35lbs)
female – 8 thrusters (95lbs) / 8 dumbbell snatches (25lbs)
2nd quadrant
male – 6 thrusters (155lbs) / 6 dumbbell snatches (45lbs)
female – 6 thrusters (105lbs) / 6 dumbbell snatches (35lbs)
3rd quadrant
male – 4 thrusters (185lbs) / 4 dumbbell snatches (55lbs)
female – 4 thrusters (125lbs) / 4 dumbbell snatches (45lbs)
4th quadrant
male – 2 thrusters (205lbs) / 2 dumbbell snatches (70lbs)
female – 2 thrusters (135lbs) / 2 dumbbell snatches (55lbs)
Race to the finish line
Rules
-Bar must never touch the ground or the entire team must return to the starting line and back before continuing.
-Men and Women must face each other
-Men and Women must be within 1 rep of each other
-All 6 team members on the grid.
-1 man and 1 woman working at a time
-no team member may advance until all reps are done
-the race ends when the entire team crosses the finish line
-5 min timecap
1st quadrant
5 shoulder to overhead at 185/125
2nd quadrant
5 shoulder to overhead at 185/125
3rd quadrant
5 shoulder to overhead at 185/125
4th quadrant
5 shoulder to overhead at 185/125
Rules:
-5 min time cap to get as many team members as possible through the ladder
-Team members may attempt as many bars as they want
-Repeat attempts may be made on the same bar until lift is successful
-Only one successful lift per bar will be recorded
-Skipping bars is allowed
Power Clean Ladder – 10 Bars
75, 85,95, 115, 145, 185, 205, 225, 255, 275
Girls total weight is one score
Team total weight is separate score
Rules
-All teammates available to break up however team sees fit
-All players must start and substitute behind the starting line
-the race ends when the entire team crosses the finish line
30 hspu
30 pullup
30 t2b
8 bar muscle ups
8 box jump overs 30/24
6 min time cap
Rules
-All teammates available to break up however team sees fit
-All players must start and substitute behind the starting line
-the race ends when the entire team crosses the finish line
24 Wall balls (20)
12 Deadlift (275)
10 C2B Pullups
8 Dumbbell Burpee Box Jumpovers (55)
6 Ring MU
4 Rope Climbs
2 Snatches (185)
Rules-One male and one female in quadrant at all times.
-One partner working at a time.
-Substitutions may be made behind the starting line after quadrant is completed.
-5 min time cap
For time
All team members start behind the starting line
1st quadrant
male – 8 thrusters (95lbs) / 8 dumbbell snatches (35lbs)
female – 8 thrusters (65lbs) / 8 dumbbell snatches (25lbs)
2nd quadrant
male – 6 thrusters (115lbs) / 6 dumbbell snatches (40lbs)
female – 6 thrusters (75lbs) / 6 dumbbell snatches (30lbs)
3rd quadrant
male – 4 thrusters (135lbs) / 4 dumbbell snatches (50lbs)
female – 4 thrusters (85lbs) / 4 dumbbell snatches (35lbs)
4th quadrant
male – 2 thrusters (155lbs) / 2 dumbbell snatches (60lbs)
female – 2 thrusters (95lbs) / 2 dumbbell snatches (40lbs)
Race to the finish line
Rules-Bar must never touch the ground or the entire team must return to the starting line and back before continuing.
-Men and Women must face each other
-Men and Women must be within 1 rep of each other
-All 6 team members on the grid.
-1 man and 1 woman working at a time-no team member may advance until all reps are done
-the race ends when the entire team crosses the finish line
-5 min timecap
1st quadrant
5 shoulder to overhead at 135/95
2nd quadrant
5 shoulder to overhead at 135/95
3rd quadrant
5 shoulder to overhead at 135/95
4th quadrant
5 shoulder to overhead at 135/95
Rules:
-5 min time cap to get as many team members as possible through the ladder
-Team members may attempt as many bars as they want
-Repeat attempts may be made on the same bar until lift is successful
-Only one successful lift per bar will be recorded
-Skipping bars is allowed
Power Clean Ladder – 10 Bars
75, 85,95, 115, 145, 185, 205, 225, 255, 275
Girls total weight is one score
Team total weight is separate score
Rules-All teammates available to break up however team sees fit-All players must start and substitute behind the starting line
30 hand release push up
30 jumping pullups
30 knee raises
16 burpees
8 box jump overs 24/20
6 min time cap
Rules
-All teammates available to break up however team sees fit
-All players must start and substitute behind the starting line
-the race ends when the entire team crosses the finish line
24 Wall balls (14)
12 Deadlift (205)
10 Pullups
8 Dumbbell Burpee Box Jumpovers (35)
6 Toes 2 Rings
4 Rope Climbs
2 Snatches (135)
