Event 1
“Do It For The Plot”
RX
For Time:
25 Synchro DB Snatch, alt
100 Wall Ball*
50 Pull-up*
25 Synchro DB Snatch, alt
100 Wall Ball
50 Chest to Bar
25 Synchro DB Snatch, alt
100 Wall Ball
50 Bar Muscle Up
Score = Total Reps
18 min CAP
_ _ _ _ _ _ _ _ _ _
Flow:
DB = 1 x 50/35
WB = 20/14 to 10’/9’
*During the Wall Balls and Pull-ups, the non-working partner will be holding:
Wallball: Partner Holds Handstand. There will be a line 10” from the wall. Your hands must be on the line or closer to the wall. You may face toward or away from the wall.
Pull-up/C2B/BMU: Partner Holds Deadlift (225/155)
_ _ _ _ _ _ _ _ _ _
Tiebreak:
Pull-up/Chest to bar finish time
Masters/
Teens rx
For Time:
25 Synchro DB Snatch alt
100 Wall Ball*
50 Pull-up*
25 Synchro DB Snatch, alt
100 Wall Ball
50 Chest to Bar
25 Synchro DB Snatch, alt
100 Wall Ball
50 Bar Muscle Up
Score = Total Reps
18 min CAP
_ _ _ _ _ _ _ _ _ _
Flow:
DB = 1 x 35/20
WB = 14/10 to 10’/9’
*During the Wall Balls and Pull-ups, the non-working partner will be holding:
Wallball: Partner Holds Handstand. There will be a line 2’ from the wall. Your hands must be on the wall side of the line. You may do a traditional handstand or wall walk partially up the wall.
Pull-up/C2B/BMU: Partner Holds Deadlift (155/105)
_ _ _ _ _ _ _ _ _ _
Tiebreak:
Pull-up/Chest to bar finish time
SCaled
For Time:
25 Synchro DB Snatch, alt
50 Wall Ball*
25 Ring Row*
25 Synchro DB Snatch, alt
50 Wall Ball
25 Jumping Pull-up (Bar will be 6” above head)
25 Synchro DB Snatch, alt
50 Wall Ball
25 Pull-up
Score = Total Reps
18 min CAP
_ _ _ _ _ _ _ _ _ _
Flow:
DB = 1 x 20/10
WB = 14/10 to 9’/8’
*During the Wall Balls and Pull-ups, the non-working partner will be holding:
Wallball: Partner Holds Handstand. There will be a line 4’ from the wall. Your hands must be all the wall side of the line. You may do a traditional handstand or wall walk partially up the wall.
Ring Row/Jumping Pull-Up/Pull-Up: Partner Holds Deadlift (95/65)
_ _ _ _ _ _ _ _ _ _
Tiebreak:
Ring Row/Jumping Pull-up Completion time.
Foundations
3 Rounds
25 Synchro DB Snatch, alt
50 Wall Ball*
25 Ring Row*
Score = Total Reps
18 min CAP
_ _ _ _ _ _ _ _ _ _
Flow:
DB = 1 x 20/10
WB = 10/6 to 8’/8’
*During the Wall Balls and Ring Rows, the non-working partner will be holding:
Wallball: Partner Holds Plank.
Ring Row: Partner Holds KB Deadlift (16kg/12kg)
Youth
8 min AMRAP
X Synchro DB Snatch. Alt
X Wall Ball*
X Jumping Pull-up*
X Synchro DB Snatch
X Wall Ball
X Jumping Chest to Bar
X Synchro DB Snatch
X Wall Ball
X Jumping Bar Muscle Up
_ _ _ _ _ _ _ _ _ _
Flow:
DB = X
WB = X
This is the flow for the kids. It will be relay style, but the weight and reps will be adjusted for each child.
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