Saturday, August 29, 2015

Craic Luau In-house Competition

Perfect day for a comp - sunny and 75 degrees.    Pam and Ziad are my partners 

EVENT 1
PALM TREE RELAY

*Each partner chooses one part of the workout to complete, score is total time.

Partner 1:
15- Deadlifts 65#
100 m Shuttle Run

Partner 2:
15- Cleans 65#
150 m Shuttle Run

Partner 3:
15- Snatches 65#
200 m Shuttle Run









EVENT 2:

HAWAII 6-0

*Each partner works for two of the one-minute blocks to complete max reps. Teams can decide any order of partners. The order of the movements must stay the same. Score is max total reps for the whole team. There will be a ten second transition between movements.

1:00 Row for Cals
1:00 Wallballs 20/14#
1:00 Situps
1:00 KB Swings 53/35
1:00 Push Ups
1:00 KB Squats 53/35

EVENT 3:

RUN AWAY WITH ME
*Two partners are running a 200 m together at all times, holding a foam roller between them. The third partner is completing the AMRAP.

Switch out one partner after each run. Partners cannot run more than twice in a row. When a runner switches to work on the AMRAP, they pick up where the other partner left off. Score is total reps completed in the AMRAP.


Two Partners:
Complete 200 m run holding a foam roller between them
Third Partner:
10 AMRAP
10- Burpees
15- Get on Box 20”
20- Ring Rows (with feet on line)









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