10th Annual Queens & Jerks

 Love at first sight: 

30 Synchro OH MB Lunges

 The Spark: 

20 Pull ups or 45 Ring Rows 

 Will you Be mine:

Partner 1: 10 Spin & Box Overs 

Partner 2: 10 MB Sit-up & BoxOvers

Partner 1: 10 Spin & Box Overs 

Partner 2: 10 MB Sit-up & BoxOvers

 Going Steady: 

18 Synchro S/A Alt. DB C&J 50/35 or 24 S/A Alt. DB C&J 35/20

 Hearts on Fire: 

20 Pull ups or 45 Ring Rows

For Time  MB 20/14   Box 24/20

• You and your partner will share the pull-ups or the ring rows. Just pick one each time. You don’t have to pick the same one for each section but once you start on one, you have  to stay with it for that section.
• For Spin & Box Over, you do a full (360) spin -around before each box over that can be jumped or stepped as long as both feet touch the top of the box and you land on the other side. Once you’re on the other side, do your spin and box over again for another rep. Rep begins with the spin and ends when you’re over the box. You’re facing the box when the spin begins.
• For MB Sit-Up & Box Over, the rep begins with the MB, touching the ground behind your head, and then touching the ground in front of your body for a sit up and then jump or step over the box with the plate in your hands. The MB can be anywhere on your body to hold it as you do the box over. MB 20/14
• For Synchro S/A Alt. DB C&Js, the DB head starts at the ground and you clean them jerk. (Not snatch) The DB ends overhead with arm and hips open. You and your partner must pick the weight within the same grouping. 

6 minutes for each partner to find max weight in complex:

5 Deadlifts + 1 Hang Clean + 3 Front Squats

You must hug your partner before each one of their lifts.

• Deadlifts cannot be singles.
• If you squat the hang clean, then that counts as your first squat.
• You cannot set weight down in the middle of the complex.
• You may not lift at the same time, but you can help each other with the weight.
•  When lifts are completed, take all of the weight off of the barbells. 

Retrieve your Rose

Partner 1: 3 Shuttle Speed Walks

Partner 2: 3 Shuttle Speed Walks

Partner 1: 12 Burpee over Rose

Partner 2: 6 Burpee with Cartwheel OR forward roll over Rose

40 Cals on Ski Erg/Bike Erg - Partner has to _________ while you work. 

Queen 15 /  Jerk: 25

Partner 1: 3 Shuttle Speed Walks

Partner 2: 3 Shuttle Speed Walks

Partner 1: 12 Burpee over Rose

Partner 2: 6 Burpee with Cartwheel OR forward roll over Rose

40 Cals on Ski Erg/Bike Erg - Partner has to _________ while you work. 

Queen 15 /  Jerk: 25

Partner 1: 3 Shuttle Speed Walks

Partner 2: 3 Shuttle Speed Walks

20 Burpee over Rose  (Split however)

Return your Rose

• For Shuttle Speed Walks, each shuttle is 35ft down and 35ft back. Must maintain contact with the ground at all times, and the leading leg must be straight when it touches down. No running or leaping.
• For Burpee over rose, the chest touches the ground and you jump over the rose. You do not need to open hips at the top.
• When you do burpee with a cartwheel or forward roll, you do a burpee and then cartwheel or forward roll each time.
• We will put ski ergs and bike ergs out. It will be first come first serve for the first time you get your calories. But you cannot pick the same equipment second time around. Queen (female) will have 15 calorie and the Jerk (male) will have 25 calories. Either one can go first. You will have something you have to do (announced right before) while your partner is working!
• You will go get a rose and you’re in charge of keeping up with it and that’s what you’ll use to jump over. Then you return it at the end.