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.