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Workout 1 – ‘Hi, my name is’

Submit team name by Friday, August 11 at 12pm.

Workout 2 – ‘Shoulder Pump’

On a 5:00 clock

10 Ring Rows

10 DB Push Press (20#)

30 Plate jumps

Remaining time max reps of … up downs

-Rest 30 seconds-

On a 5:00 clock

10 Ring Rows

10 DB Push Press (20#)

30 Plate jumps

Remaining time max reps of … burpee broad jump

-Rest 30 seconds-

On a 5:00 clock

10 Ring Rows

10 DB Push Press (20#)

30 Plate jumps

Remaining time max reps of … burpees over 45-pound plate

Workout 3 – ‘Clean Ride’

For Total Time and Total Weight

5K Bike

-Then-

1RM clean (power or squat)

Notes:

-15-minute time cap

-Two barbells — one for women and one for men.  

-Two scores — one score is the total weight lifted by all three athletes, the second score is total time for the 5K bike.

-Each person must bike at least 500 meters at a time.

-Must have collars on the barbell for the clean to count.

Workout 4  – ‘Chipper’

For Time:

50 calorie row

50 Power Clean (75/55)

50 Box Jump/Step Over (20-inch)

50 Knee Raises

50 Wall Ball w/butt to ball (14/10, 9-foot)

50 T2B

50 American KBS (35#)

50 Power Snatch (75/55)

50 Suitcase deadlift (44#)

TIME CAP = 15:00

-One person working at a time.

-Two scores — time when your team finishes the wall balls and time or total reps when your team finishes the suitcase deadlift.

– One person working, one person in the 35# KBs holding area, one person in the waiting area. 

Workout 5 – ‘Sled Hell 4.0 – resurrected (2017)’

15-minute AMRAP

20 synchronized alternating dumbbell snatches (40/30/20#)

25-meter sled push (180#) + the dumbells 

Notes: 

– One score for total reps. 

– Dumbbells are moved on top of the sled, so the snatches are performed at either end of the sled push lane.

– The sled will be performed on the concrete area next to the building. Not on the pavement. 

– On the sled you can have one or two people pulling with the sled straps and one or two people pushing the sled. 

– All DB movements must be synchronized or the rep does not count.

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Suwanee, GA 30024

(470) 436-8861

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