Team Up & Throw Down

You Go I Go 

(12 Min Time Cap)

RX Division

21-15-9 

• Thruster 115/80
• Chest 2 Bar Pull Ups

Intermediate

21-15-9 

• Thrusters 95/65
• Pull Ups

Scaled

21-15-9 

• Thrusters 65/45 
• Jumping Pull Ups

Athlete 1 will complete the full set of 21-15-9 while athlete 2 is resting then athlete 2 will go also completing 21-15-9. 

3.2.1 go athlete 1 will start working at the 21-15-9 of thrusters and pull ups once athlete 1 completes the final 9 reps of the pull ups they will then run to athlete 2 and tag them to complete their full set of 21-15-9. Once athlete 2 has crossed the line the time completed will be your score.

2 Min AMRAP 

1 Min Rest/Transition time

2 Min AMRAP

Max Cals on the bike

Max Sandbags over and object

1 athlete works on the bike and 1 athlete works on the sandbags at the same time then will switch movements.

RX

Sandbag 150lbs/100lbs

Intermediate

Sandbag 100lbs/75lbs

Scaled 

Sandbag 75lbs/50lbs

3.2.1 go athlete 1 will start working on max effort calories on the bike while athlete 2 will be working on max effort sandbags over an object athletes will remain at that station until the full 2 minutes is completed then they will have a 1 minute rest/transition to switch movements. 3.2.1 go again now athlete 1 will be on the max effort sandbags and athlete 2 will be on the max effort bike. 

The score is the total number of calories and sandbags added together.

(15 Min AMRAP)

• 30 Dual DB Front Rack Squats
• 40 Cals on the Rower
• 50 Dual DB Front Rack Lunges
• 60 Alt. Box Jump Overs

Rx 

• Dumbbell weight 50's/35's
• Box Height 24/20

Intermediate 

• Dumbbell weight 35's/25's
• Box Height 20/20

Scaled

• 30 Single DB Front Rack Squats (35/25)
• 40 Cals on the Rower
• 50 Single DB Front Rack Lunges
• 60 Alt. Box Step Ups (20/20)

1 athlete works and 1 athlete rests.

3.2.1 go athlete 1 will start working at the 30 DB Squats athletes may switch off whenever they want once all 30 squats are completed the team will then move on to the cals on the rower 1 athlete working and one resting, switching whenever they want. For the 60 alternating box jumps these will be completed with 1 athlete jumping over then the 2nd athlete will jump over the box (it will be a total of 30 box jump overs per athlete).Once all 60 box jump overs are completed the team will start again from the beginning working for as many rounds and reps as they can within the 15 min time cap. 

For the Dual Dumbbells it MUST be held front rack and the palm of our hands MUST stay in contact with the handle of the dumbbell, failure to hold this standard will result in a no rep. 

For the lunges they can either be step back or step foward that is up to the athlete.

(14 Minute Time Cap) 

RX

• 60 Hang Cleans (135/95)
• 60 Toes 2 Bar
• 30 Power Cleans (155/105)
• 30 Synchro Bar Facing Burpees over a Bar
• 15 Squat Cleans (185/125)
• 100' HW

Intermediate

• 60 Hang Cleans (95/65)
• 45 Toes 2 Bar
• 30 Power Cleans (135/95)
• 30 Synchro Bar Facing Burpees over a Bar
• 15 Squat Cleans (155/105)
• 15 Wall Walks

Scaled

• 60 Hang Cleans (45/35)
• 60 Knees to Chest
• 30 Power Cleans (75/55)
• 30 Synchro Bar Facing Burpees over a Bar
• 15 Power Cleans (95/65)
• 15 Modified Wall Walks

3.2.1 Go 1 athlete working while 1 is resting chipping away at 60 hang cleans athletes may switch whenever they want. Once all 60 reps are complete the team will then move on to the 60 toes to bar. The team will continue through the workout in this same flow until all 100' HSW or 15 wall walks are completed at that time both athletes must cross the designated finish line and their time will be the score.

Handstand walks must be completed in 5' sections with both hands OVER the line, failure to do so will result in a no rep and athelete must go back to last fully completed 5' mark. These are broken up between partners.

Wall walks for intermediate will be to tape that is 10 inches from the wall to the outside edge of tape. There will only be one tape no starting tape.

For modified wall walks these will be completed to tape that is 30 inches from the wall to the outside of the tape. There will only be one tape no starting tape.