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Workouts

Saturday

EVENT 1, 9:00am
“The Deputy” 100 points
400m Relay, each
100 Toes-to-bar, synchronized
100 Dumbbell Thrusters 50/35#, 1 person working at a time
100 Burpee Box Jump Overs, 24 inch, synchronized
100 yard Overhead Dumbbell Lunge 50/35#
25 min cap

Equipment:
Rig
1 Pair of 50# Dumbbells
1 Pair of 35# Dumbbells
2 Boxes at 24 inches

At the call of 3-2-1-Go, three athletes begin the TTB with two athletes synchronized and the third resting. The 4th athlete runs 400m. When the runner returns, they tag the next athlete to begin the 400m and take their place working through the 100’s movements. Teammates continue switching out until all athletes have completed their 400m run, with remaining teammates working on the 100’s movements. Once all 4 teammates have completed the run, they all work together to accomplish the remaining reps. After the team has accomplished all 100 TTB they move to the DB thrusters, one person working at a time and tagging during transition. When the team has accomplished the 100 thrusters they move on to the synchronized burpee box jump overs, with two athletes working at a time. Both boxes will be at 24 inches. Athletes must face the box and both athletes’ chests must touch the ground at the same time. When the burpee box jump overs are accomplished, the team lunges 100 yards with a DB overhead, one dumbbell for men and one dumbbell for women, trading whenever, but the DB must not touch the ground.


EVENT 2, 11:00am-1:00pm
“DT Gasser” 100 points total (50 men- 50 women)
1 Round of DT:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Jerks 155/105#
50 yard Sprints (25 yards down 25 yards back) beginning at 3 and increasing (3-5-7-9…) (MM FF)

Every 3 minutes a new round begins, and the run increases by 100 yards (2 lengths). When a pair is unable to finish the work requirement, they are out and do not advance to the next round.

Equipment:
1 Mens bar at 155#
1 Women’s bar at 105# (on rubber mats)
25 yard distance marked

Details:
Each athlete performs one round of DT, followed by 50 yard sprints with a parter. Each male pair and each female pair must complete the required number of sprints before 3 minutes is up to advance to the next round.
At the call of 3-2-1-G0 …Male A and Female A will begin a round of DT. After they have completed one full round they will begin the 50-yard Sprints. As soon as the A pair has finished one round of DT Male B and Female B begin their round of DT. When Male and Female B have finished one round of DT, they join their partners to complete the remaining sprints. Only one male athlete and one female athlete may be running at a time. Athletes run the 50m Sprints in any order. If the male pair complete a round but the female pair does not, the men will still advance to the next round. The score is the total rounds and reps completed. Each rep on DT and each 25 yard increment will count as a rep. 50 points for men, 50 points for women.


Event 3, 4:30pm-6:30pm
“Water Hole”
TBA