A) 500m Row time trial B) Power Clean 1 RM or 3 x 10 x 60%+ C) 3 rft: 400m Run 30 Alt Hip Touches 20 Wall Balls (9/6kg) 10 Hang Power Cleans (50/35kg) ...
A) Back Squat 1 RM or 3 x 10 x 60%+ ________________ B) “Annie” For time: 50-40-30-20-10 Double Unders Situps Or C) “Amanda” For time: 9-7-5 Muscle-Ups Snatches (61/43kg) ...
EVENT 7 - 2020 ALLSTAR SHOWDOWN . For Time: 100 Double Unders 30 Front Squats 50 C2B Pull-Ups 30 Shoulder to Overhead 100 Double Unders . Time Cap : 13 mins Level – M / F 1 – 20 / 15kg 2 – 30 / 20kg 3 – 45 / 30kg 4...
A) 0 – 11:00 (cap) EVENT 5 – 2020 ALLSTAR SHOWDOWN “T2B BIATHLON” 40/30 Cal Row 42 Toes-to-Bar 30/20 Cal Row 30 Toes-to-Bar 20/10 Cal Row 18 Toes-to-Bar - every break in the T2B incurs a 10/8 Cal penalty - Scaling: #1 no penalty for breaking #2 reduce Toes-to-Bar...
A) Push Press 1 x 5 x 50, 60, 70, 80% 4 x 3 x 85%+ B) 6 rft: 5 Power Cleans Double Unders Level – M / F, D-U 1 – 20 / 15kg, 10 2 – 35 / 25kg, 20 3 – 50 / 35kg, 30 4 –...
Solo or Partner WOD “Pyramid Double Helen” For time: 1 200m Run 63 KB Swings (24/16kg) 36 Pull-Ups 800m Run 42 KB Swings 24 Pull-Ups 400m Run 21 KB Swings 12 Pull-Ups ...
A) Deadlift 8 x 5 then B) Front Squat 8 x 5 or C) AMRAP in 24 minutes: 40 / 32 Calories 32 Situps 24 DB Deadlifts (2 x 20/15kg) 16 DB Front Squats 8 Lateral Burpees ...
A) 0 – 10:00 Strict Press 1RM Then B) “Grisabel” 10 rft: 3 Clean and Jerks (62.5/45kg) 3 Snatches (62.5/45kg) or C) “Betty” 5rft: 12 Push presses (62.5/45kg) 20 Box Jumps (24/20”) ...
A) 0 – 10:00 AMRAP 4 Burpee Box Jumps (24/20”) 8 C2B Pull-Ups 12 Alt DB Snatches (20/15kg) B) 10:00 – 20:00 Complete - 20 DB Side Bends (per side) - 30 Wall Balls (9/6kg) - 40 Plank Jacks C) 20:00 – 30:00 AMRAP 4 KB Drags (24/16kg. L+R=1) 8 Goblet...
A) 0 – 10:00 (cap) “Diane” For time: 21 – 15 – 9 Deadlifts (102.5/70kg) HSPU B) 15:00 – 25:00 Alt EMOM 10 DB Bench Presses or 10 KB Front Rack Lunges 10 – 15 Toes-to-Bar ...
