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INDIVIDUAL EVENTS

SUPERIOR STANDARD

Event 1

One Minute AMRAP

Rx and Masters Rx: Ring Muscle Ups

Int and Masters: Chest to Bar Pull Ups

Scaled: Pull Ups

OFFSEASON DIANE

Event 2

7 Minute Cap

21 - 15 - 9

Deadlifts

Hand Stand Push Ups

Deadlift Weights

Rx and Masters Rx: 275/185

Int and Masters: 225/155

Scaled: 185/125

Hand Stand Push Up Standards

Rx and Masters Rx: Strict HSPU

Int and Masters: Kipping HSPU

Scaled: Hand Release Push Up

CANAL PARK PUKERY

Event 3

18 Minute Cap

Rx and Masters Rx

4 Rounds

3 Minutes to complete, Rest in remaining time each round

24/18 Cal Row

12 Pistols

12 Alt. DB Hang Snatch @ 70/50 (add 2 reps each rd)

Into...

6 Minutes

50/40 Cal row

24 Pistols

AMRAP Alt. DB Hang Snatch @ 70/50

Intermediate and Masters

4 Rounds

3 Minutes to complete, Rest in remaining time each round

24/18 Cal Row

12 Goblet Squats @50/35

12 Alt. DB Hang Snatch @ 50/35 (add 2 reps each rd)

Into...

6 Minutes

50/40 Cal row

24 Goblet Squats @50/35

AMRAP Alt. DB Hang Snatch @ 50/35

Scaled

4 Rounds

3 Minutes to complete, Rest in remaining time each round

20/16 Cal Row

12 Goblet Squats @35/20

12 Alt. DB Hang Snatch @ 35/20 (add 2 reps each rd)

Into...

6 Minutes

40/30 Cal row

24 Goblet Squats @35/20

AMRAP Alt. DB Hang Snatch @ 35/20

CANAL CHAOS

Event 4

7 Minute Cap

For Time

25 Drag Rope

15 Thruster

400m Sprint

15 Thruster

25 Drag Rope

Rx: 130/90 and Double Unders

Int: 110/70 and Double Unders

Scaled: 90/60 and Single Unders

REVISED 1856

Event 5

14 Minute Cap

Rx and Masters Rx

80' HSW

Rope Climbs (M: 9 | F: 6)

40' Left Arm DB OH Lunge (70/50)

18 T2B

40' Right Arm DB OH Lunge (70/50)

56 Wall Ball (20/14)

40' Left Arm DB OH Lunge (70/50)

18 T2B

40' Right Arm DB OH Lunge (70/50)

Rope Climbs (M: 9 | F: 6)

Intermediate and Masters

Rope Climbs (M: 6 | F: 3)

40' Left Arm DB OH Lunge (50/35)

18 T2B

40' Right Arm DB OH Lunge (50/35)

56 Wall Ball (20/14)

40' Left Arm DB OH Lunge (50/35)

18 T2B

40' Right Arm DB OH Lunge (50/35)

Rope Climbs (M: 6 | F: 3)

Scaled

40' Left Arm DB Lunge (50/35)

35 Toes to Hip

40' Right Arm DB Lunge (50/35)

70 Wall Ball (14/10)

40' Left Arm DB Lunge (50/35)

35 Toes to Hip

40' Right Arm DB Lunge (50/35)

AMRAP Rope Climbs in Remaining Time

IRON RANGE RACE

Event 6

8 Minute Cap

Bar 1

9 Hang Clean

9 Front Squat

9 Shoulder to Overhead

Bar 2

7 Hang Clean

7 Front Squat

7 Shoulder to Overhead

Bar 3

5 Hang Clean

5 Front Squat

5 Shoulder to Overhead

Bar must drop between each movement change!

Rx & Masters Rx

M: 155-185-225

W: 105-125-155

Intermediate & Masters

M: 135-155-185

W: 85-105-125

Scaled
M: 115-135-155

W: 55-75-95

TEAM EVENTS

FOND DU F*** THIS

Event 1 and 2

17 Min AMRAP

MF Pair 1

30 Synchro Box Jumps

20 Synchro Alt. Hang Snatch

MF Pair 2

Max Cal Row on TWO Rowers

Switch when synchro work is done

Rx: 70/50 DB and 24/20" Box

Int: 50/35 DB and 24/20" Box

Scaled: 35/20 DB and 24/20" Box

THE ANCHOR AND THE SINKING SHIP

Event 3

12 Minute Time Cap

A1: 25 Drag Rope, 10 Thrusters, 300m Run
A2: 35 Drag Rope, 15 Thrusters, 300m Run with A1
A3: 45 Drag Rope, 20 Thrusters, 300m Run with A1 and A2
A4: 55 Drag Rope, 25 Thrusters

Rx: 130/90 and Double Unders

Int: 110/70 and Double Unders

Scaled: 90/60 and Single Unders

REMEMBER THAT DULUTH WORKOUT WE DID WITH THE WORM?

Event 4 and 5

18min Clock

4min AMRAP

Rx: Ring Muscle Up

Int: Synchro Chest to Bar

Scaled: Synchro Pull Up

Then...

42 - 36 - 30

Worm Deadlifts

Rx: Strict Hand Stand Push Up

Int: Kipping Hand Stand Push Up

Scaled: Hand Release Push Up

In remaining time...

AMRAP Worm Squats

TEAM LADDER? WOW, SWEET NAME DUDE.

Event 6

11 Minute Cap

15 - 12 - 9

Hang Clean

Front Squat

Shoulder to Overhead

Reps will be completed in MM and FF pairs with the full set of reps being complete by each pair before moving on to the next bar. For example, the MM pair must complete their 15 reps of each movement before the FF pair can start their 15s. Once complete, the pairs can move on to the next bar and rep set.

Rx Teams

M: 155-185-225

W: 105-125-155

Intermediate Teams

M: 135-155-185

W: 85-105-125

Scaled Teams
M: 115-135-155

W: 55-75-95