TEAMS
“Boulder Shoulders”
For Time
Pair 1:
3 Rounds (14 min time cap)
24 Synchro Wall ball
12/9/6 Wall Walk
*non working partner must hold medball for wall walks to be completed
Pair 2:
1400m Air Runner
*1 works, 1 rests. Switch as desired
Rx: 20lb/14lb, 10ft/10ft
Open/Masters: 20lb/14lb, 10ft/9ft, 9-6-3 wall walks
INDIVIDUALS
“Boulder Shoulder”
For time:
3 Rounds (12min cap)
300m Air Runner
24 Wallballs
7-5-3 Wall Walks
Rx: 20/14lb, 10ft
Open/Masters: 20/14lb, 10ft/9ft, 5-4-3
TEAMS
“Copy Cats”
AMRAP 14 minutes
20 Synchro DB Snatch
36 Toes to Rings
30 High Ring Dips
14 Ring Muscle Ups
AMRAP Ring muscle ups in remaining time
“Copy Cat”
AMRAP 8 Minutes
20 DB Snatch
30 Toes to rings
20/14 High Ring Dips
AMRAP Ring MU
-Rx: 70lb/50lb
-Open: 50lb/35lb, 20 pullule, amrap Burpee pullups
-Masters: 50lb/35lb, 20 pullups, amrap Bar MU
-Open: 50lb/35lb, 20 pullups, amrap Burpee pullups
-Masters: 50lb/35lb, 20 pull-ups, amrap Bar MU
“Triple Threat”
10 Min AMRAP
10 Team Synchro Burpees to line
15 Synchro Thrusters (KB, DB, Barbell) 85lb female bars, 35lb DBL DB, SA KB 70lb/53lb
*3 teammates perform synchro thrusters, 1 rests. Athletes can switch as desired.
-Open/Masters: 65lb bar, 25lb DBL DB, SA KB 53lb/35lb
For Time:
3 Rounds (7min cap)
10 Line Burpees
15 Thrusters (round 1: barbell, round 2: DBL DB, round 3: single KB)
-Rx: 95lb/65lb, 50’s/35’s, 70lb/53lb
-Open/Masters: 75lb/55lb, 35’s/25’s, 53lb/35lb
“Double Date”
For Time (8Min cap)
Male A: 50 Cal Row
Male B: Grace
Female A: 40 Cal Assault Bike
Female B: Grace
Then
Male A: Isabel
Male B: 50 Cal Assault Bike
Female A: Isabel
Female B: 40 Cal Row
*All work is performed at the same time.
-Rx: 135lb/95lb
-Open: 95lb/65lb
For Time (8min Cap)
20 Clean and Jerks
25/20 Cal Row
20 Snatches
25/20 Cal Assault Bike
-Masters: 115lb/85lb
“Game of Stones”
3min AMRAP
Max Jump Rope Reps
*One holds a stone while the other performs jump ropes. Teams work in M/M, F/F pairs. Each pair gets 3 Min.
-Rx: Beaded rope Crossovers, Heavy stones
-Masters: Beabed rope DU, Medium stones
-Open: Beaded rope DU, Lighter stones
30 Jump Rope
60ft Stone Carry (30ft x 30ft)
-Rx: Beaded rope Crossovers, heavy stone
-Masters: Beaded rope DU, medium stone
-Open: Beaded rope DU, light stone