Kôr Classic

TEAM OF 3
TOP 4 TEAMS ONLY

For Time: 

30 Synchro (2) Dumbbell Snatches
[x]
60/48 Calorie Row
15 [y]
30 Synchro (2) Dumbbell Snatches

Rx - 70/50#
Intermediate - 50/35#
Scaled - 35/20#

[x]
Rx- 21 Bar Muscle Up
Intermediate - 45 Pull-Ups
Scaled - 21 Jumping Chest-2-Bar Pull-Up

[y]
Rx - Wall Walk
Intermediate - Scaled Wall Walk
Scaled - Inch Worm

Synchro Dumbbell Snatches will be performed with 2 athletes working and 1 resting. All other movements can be broken up however. 

MASTERS TEAM OF 2
TOP 4 TEAMS ONLY

For Time: 

20 Synchro Dumbbell Snatches 
20 Chest-2-Bar Pull-Ups
40 Calorie Row
10 Wall Walks
20 Synchro Dumbbell Snatches

50/35# 

TEAMS OF 3

For Time: 

21 Shuttle Runs 20'
1.2k Ski
21 Shuttle Runs 20'
210 Wall Balls
21 Shuttle Runs 20'
1.2k Ski
21 Shuttle Runs 20'

Time Cap: 21 Minutes

Rx - 30/20#
Int - 20/14#
Scaled- 14/10#

Workout will be performed as one athlete working at a time with other two athletes resting. Teams can split up work however they see fit.

MASTERS TEAM OF 2

For Time: 

14 Shuttle Runs 20'
800m Ski
14 Shuttle Runs 20'
140 Wall Balls 20/14#
14 Shuttle Runs 20'
800m Ski
14 Shuttle Runs 20' 

Time Cap: 18 Minutes

Workout will be performed as one athlete working at a time while partner rests. Partners can split up work hwoever they see fit. 

TEAM OF 3

9-Minute AMRAP:

9/6 Calorie Echo Bike
9 Deadlifts
6 Hang Cleans
3 Shoulder 2 Overhead 

12 Synchro Burpees 2 Line

Rx: 175/115#
Intermediate: 115/75#
Scaled: 75/55#

Workout is performed as one athlete performs one full round of echo bike calories and barbell reps, your teammates rest. After the completion of last shoulder 2 overhead, ALL athletes complete burpees 2 line. When last synchro burpee is complete, the next athlete will complete the echo bike calories and barbell reps. You will follow this pattern and stay in the same order until the 9-minutes is completed.

MASTERS TEAM OF 2

9-Minute AMRAP:

9/6 Calorie Echo Bike
9 Deadlifts
6 Hang Cleans
3 Shoulder 2 Overhead

12 Synchro Burpees 2 Line

115/75#

Workout is performed as one athlete performs one full round of echo bike calories and barbell reps, your partner rests. After the completion of last shoulder 2 overhead, ALL athletes complete burpess 2 line. When last synchro burpee is complete, the next athlte will complete the echo bike calories and barbell reps. You will follow this pattern and stay in the same order until the 9-minutes is completed.

ALL DIVISIONS

In 6-Minutes: 

Establish a 2 Rep Max Back Squat

Athletes can start with bars loaded. Your score is the combined heaviest weight lifted for each athlete.