Final 2017

INTERMEDIATE – Saturday, 26.08.17

Event 1

4 Rounds for Time of:

50 Double Under
10m Single Arm DB Overhead Walking Lunge  
25 Wallballs 
10m Single Arm DB Overhead Walking Lunge

Timecap 13Min

Intermediate Males will use a 15Kg Dumbbell and 9Kg Wallball.
Intermediate Females will use a 10Kg Dumbbell and 6Kg Wallball.

Event 2

3 Rep Max Overhead Squat

Timecap 7Min

 

Start at any weight you want.

Event 3

For Time

15 – 12 – 9

Chest to Bar PullUps
Hang Power Clean

Timecap 6Min

 

Males will use a 52.5Kg Barbell.
Females will use a 35Kg Barbell and perform regular Pull Ups.

ELITE – Saturday, 26.08.17

Event 1

4 Rounds for Time of:

50 Double Under
10m Single Arm DB Overhead Walking Lunge  
25 Wallballs 
10m Single Arm DB Overhead Walking Lunge

Timecap 13Min

 

Elite Males will use a 22.5Kg Dumbbell and 9Kg Wallball.
Elite Females will use a 15Kg Dumbbell and 6Kg Wallball.

Event 2

3 Rep Max Overhead Squat

Timecap 7Min

 

Start at any weight you want.

Event 3

For Time

9 – 7 – 5 – 3

Ring Muscle Ups
Hang Power Cleans 

Timecap 6Min

 

Males will use a 70Kg Barbell. In the last round they will only have to perform 3 Ring Muscle Ups and no additional Cleans.
Females will use a 47.5Kg Barbell. They will start with cleans and perform reduced reps of 1-3-5 Ring Muscle Ups.

ELITE – Sunday, 27.08.17

Event 4

5.5km Trail Run

 

There will be a Cut after this Workout.
The best 15 Male and 10 Female will advance to the final two Workouts.

Event 5

For Time

40 Deadlift
40m Handstand Walk
40 Thruster
40 PullUps

Timecap 15Min

 

Males will use a 22.5Kg Dumbbell.
Females will use a 15Kg Dumbbell.

Event 6

For Time

30/25 Calories on Rower
20 Toes to Bar
10 Snatches

Timecap 6Min

 

Males will use a 70Kg Barbell.
Females will use a 47.5Kg Barbell.