Saturday, 9/27 – SMACKDOWN!

Enough with teasing. Enough with the enigmas. It’s time for the real deal. It’s time for the 2014 Smackdown. And it’s finally time to start your candlelight strategy sessions in 3…2…1…

Workout #1: “Rowpes“

Whole Team // 12min Timecap

Leg No. 1 = 150 Single Skips with Jump Rope + Legless Hang from Short Rope (only hands may clasp the rope);
Leg No. 2 = 250m Row + Knee Tuck Position on Rings;
Leg No. 3 = 300 Single Skips with Jump Rope + Hang from Short Rope (may use legs, but may not use feet);
Leg No. 4 = 500m Row + Knee Tuck Position on Parallettes

RULES:

• A different teammate completes each leg of the workout; the dynamic exercise is done as fast as possible, and any time accumulated on the following static hold portion will be subtracted from the dynamic exercise time
  • time for the dynamic exercise does not end until the static hold has begun or been attempted!
  • time for the next dynamic exercise begins as soon as the previous static hold ends!
• Score is cumulative time of the team

Workout #2: “Bearied in the Sand”

1 Guy + 1 Girl // 7 minute AMRAP

AMRAP of 40ft Bear Crawl (20ft Fwd & 20ft Bkwds) + 5 Ground-to-Shoulder with Sandbag (40lbs or 70lbs)

RULES:

• One partner working at a time.
• Either partner may use either sandbag weight.
• Men will receive One (1) point for each rep with the 40lb bag, and Three (3) points for the each rep with the 70lb bag.
• Women will receive Three (3) points for each rep with the 40lb bag, and Six (6) points for each rep with the 70lb bag.
• Athletes may elect to begin with either the forwards or backwards facing bearcrawl, but 20ft must be completed facing forward, and 20ft must be completed facing backwards.
• Score is total number of points calculated from Ground-to-Shoulder with Sandbag reps

Workout #3: “Fed-Up”

1 Guy + 1 Girl // 5 minute AMRAP

AMRAP of 4 Plate Get-Ups (W:15lbs//M:35lbs) + Max Rep Push-Ups

RULES:

• One partner working at a time (When one partner breaks, the partners must switch);
• Athletes may change between push-up variations as desired during the workout
• Push-Up variations include
  • (A) Hand Release w/ Knees Down,
  • (B) Hand Release on Toes,
  • (C) Ring Push-Ups w/ thighs and chest to ab-mats, &
  • (D) Strict Handstand Push-Ups w/ head to an Ab-Mat and hands on 25# bumpers
• Men will receive Half (.5) a point for Option A, One (1) point for Option B, Two (2) points for Option C, and Five (5) points for Option D.
• Women will receive One (1) point for Option A, Two (2) points for Option B, Five (5) points for Option C, and Ten (10) points for Option D.
• Score is total number of points calculated from Push-Up reps

Workout #4: “Disthrustable”

Whole Team // 4 x 90sec Rounds for Max Reps

First Round = max reps of Power Cleans in 90 seconds
30sec Transition (alter weight if desired)
Second Round = max reps of Front Squats in 90 seconds
30sec Transition (alter weight if desired)
Third Round = max reps of Shoulder-to-Overhead in 90 seconds
30sec Transition (alter weight if desired)
Fourth Round = max reps of Thrusters in 90 seconds

RULES:

• A different teammate completes each round of the workout
• Any team member may use any of the following weight options for any exercise:
  • 45lbs (15lb bar + 2x15lb bumpers);
  • 65lbs (45lb bar + 2x10lb bumpers);
  • 95lbs (45lb bar + 2x25lb bumpers); or
  • 115lbs (45lb + 2x35lb bumpers)
• Men will receive Half (.5) a point for 45lbs, One (1) point for 65lbs, Two (2) points for 95lbs, and Four (4) points for 115lbs.
• Women will receive One (1) point for 45lbs, Two (2) points for 65lbs, Four (4) points for 95lbs, and Eight (8) points for 115lbs.
• Score is total number of points calculated from the reps achieved by weight for each exercise.

Final Workout(s)

Whole Team // Some kind of time frame

Some kind of workout

RULES:

• Some kind of rules