Another event released - specifics to be released closer to the time 20 min time cap f-m-f-m-f-m weighted drag - (distance to be released closer to the time) Descending shuttle runs with 1 rope ascent after each rep range - (distance to be released closer to the time) Shuttles with burpee at each end - (distance to be released closer to the time) 21-15-9 sdhp and heel kickers 10 burpees + farmers walk,3 rds - (distance to be released closer to the time) 9, 6, 3 DB KB Front Squats and Commando pull ups Athletes will begin in a holding area behind the rig, on the call of 3-2-1-go the first female athlete will begin with a backwards walking weighted drag. Once the first female athlete has completed her drag she may sprint back to the holding area and release the first male athlete. The first male athlete will then make his way to complete descending shuttle runs and the rope ascents. Once complete the athlete will sprint back to the holding area and release the second female athlete. The second Female athlete will then proceed to complete her shuttle runs and at each end she must be sure her chest touches the ground behind the lanes start and end line. Once complete she may then sprint to release the second male athlete. The second male athlete then may proceed to complete 21-15-9 sdhp and heel kickers where the SDHP must begin by touching the ground and end with the handle of the Kettlebell touching at least the clavicle, elbows must be above the KB when contact with clavicle is made and hips & knees must be fully extended. The Heel kickers will begin with the athlete hanging from the bar, fully extended and the heels behind the midline. The rep ends when the athlete touches his heels above the bar. Once complete the athlete will sprint to release the final female athlete. Once released the final female athlete will then perform 10 burpees, collect the weights for the farmers carry and carry them the required distance. She will complete 3 rounds of this. Once complete she will run back to the holding area and release the third male. The third male will then complete 9-6-3 DB KB front squats and commando pull ups. Once the third male has completed his reps he will sprint back to the holding area. Only once all 6 athletes are back in the final holding area does the time stop. The score will be the time taken to complete the workout or 20:00 plus any uncompleted reps.
Posted on: Wed, 08 Oct 2014 08:29:13 +0000
Trending Topics
Recently Viewed Topics
© 2015