10 August

Training (7a)

WITH A TEAM OF 3: "FLAT TIRE" 40:00 RUNNING CLOCK 0:00 - 12:00 FIND TEAM MAX FOR FOLLOWING EVENTS: A. MAX U/B HEAVY KBS (32 KBS) B. 5RM OHS (185 - 225) C. MAX U/B 12' WB (32) D. MAX U/B CHIN OVER PULLUPS (40/20) E. MAX CALS ON AIR BIKE (ENTIRE TEAM MUST BE DONE WITH A-D BEFORE BEGINNING BIKE) 1. 1 BAR PER TEAM. 1 KB PER TEAM. MUST GO IN ORDER A-D BUT ATHLETES CAN BE WORKING AT THE SAME TIME AS LONG AS THEY GO IN ORDER. I.E. IF A1 FINISHES MAX U/B KBS, HE COULD BE WORKING ON TNG POWER CLEANS THE SAME TIME A2 IS WORKING ON HEAVY SWINGS. 2. IF NO HSPU, SCALE TO WALL FACING HS HOLD (DIVIDE TIME/10 FOR SCORE, ROUND DOWN) 3. IF NO PULLUPS, SCALE TO PUSHUPS (3 TO 1) 4. SCORED AS A TOTAL OF 5 SCORES -TOTAL NUMBER OF KBS -TOTAL LOAD OF OHS -TOTAL NUMBER OF HSPU -TOTAL NUMBER OF PULLUPS -TOTAL NUMBER OF CALS 14:00 - 26:00 A1 RUNS 400M A2 RUNS 400M A3 RUNS 400M A1 RUNS 200M A2 RUNS 200M A3 RUNS 200M EVERYONE RUNS 400M *MAX CALS AIR BIKE IN REMAINING TIME (138) 1. SCORE FOR PART 2 IS TOTAL CALS ON BIKE 2. 30 SECOND START PENALTY ON FINAL PIECE IF 400M RUN WAS INCOMPLETE. 27:00 - 40:00 14M AMRAP: 60 CAL ROW 50 WALLBALLS 40 CAL BIKE 30 YARD BURPEE BROAD JUMP 20 C2B PULLUPS 10 OHS (135/85)
*1+100 Reps 1. SCORE IS ROUNDS AND REPS. 2. 3 SEPARATE SCORES FOR 40M AMRAP. LOWEST TEAM TOTAL WINS.


B. Bench Press
EMOM FOR 10M - 6 Reps @ 235#
*Complete