2019-2020 WZA Miami Workouts

Workout 1 – Luce

Day 1 / Friday, February 21, 2020

Elite Division

3 Rounds for Time:

With a GORUCK (20/14lbs)
1K Run
10/7 Ring Muscle-Ups
100 Squats

Time-Cap: 35 Minutes

WORKOUT DESCRIPTION

FLOW

Athletes will complete this workout wearing a weighted GORUCK backpack (20lbs for men & 14lb for women.)

At the start of the clock, athletes will begin by running a 1,000m route within the venue.

Upon completion of the run, athletes will make their way to the rings and perform the prescribed number of muscle-ups, followed by 100 squats, with the athlete advancing after a designated number of squats.

This sequence will be repeated two more times, in the same fashion, until all three rounds have been completed.

When the athlete completes their last squat repetition, the athlete will sprint to the finish mat and press the Throwdown precision timing button, which will record their time.

MOVEMENT STANDARDS

RING MUSCLE-UPS

The ring muscle-up begins with the athlete at a dead hang (with or without false-grip). Arms, shoulders, hips, and legs must be fully extended, with feet off of the ground.

The athlete must then, either using a strict or kipping method, bring themselves on top of the rings and finish with the athlete’s shoulders over the rings, in a finished dip position, with arms locked out. If cycling repetitions, the athlete must change direction at the bottom of the rings. Any form of an up-rise or any other in-ordinary movements will not be accepted.

Kipping is permitted as long as the feet do not pass the height of rings.

Athletes may use gymnastics grips or gloves. They may also use tape but cannot use both together. They must choose between tape or hand protection. They cannot be combined.

– – –

PULL-UP BAR HANG

All three athletes on the team must hang from the pull-up bar, with feet off the ground. No contact may be made with the side of the rig, and any style of grip may be used.

– – –

SQUATS

The repetition begins with the athlete standing tall, hips and knees fully extended.

At the bottom of the squat, the hip crease must clearly pass below the top of the knees. The repetition is complete once the athlete stands to full extension (knees and hips fully extended).

– – –

SYNCHRO SQUATS

The repetition begins with all four athletes standing tall, hips and knees fully extended.

At the bottom of the squat, the hip crease must clearly pass below the top of the knees. The repetition is complete once the athlete’s stand to full extension (knees and hips fully extended).

For the rep to count, all four athletes must meet at the bottom of the squat and reach full extension at the top.

Athletes do not have to perform the squat at the same time as long as they reach the bottom and top together.

The rep is credited when all four athletes stand up, reaching full extension of the knees and hips at the same time. Lockout does not have to be synched, but if one or more of the athletes reach lockout before the other(s), they must hold that position until all teammates are fully extended.

Elite Team of 4

3 Rounds for Time:

With a GORUCK (20/14lbs)
1K Run
10/7 Ring Muscle-Ups
100 Squats

Time-cap: 35 minutes

Workout 2 – Miami Heat

Day 1 / Friday, February 21, 2020

Elite Division

For Time:

30/20 Assault Bike Calories
30ft Overhead Walking Lunge (Weights: TBA)

Round 1 – All Athletes
Round 2 – Top 20 Athletes
Round 3 – Top 10 Athletes

Time-Cap: 2 Minutes

WORKOUT DESCRIPTION

FLOW

This workout is a three-round, elimination sprint. Each round consists of its own heat, capped at 2-minutes, and is composed of calories on the bike, followed by a barbell overhead walking lunge.

Prior to the start of the clock, athletes will begin standing just behind their assault bike. At the start of the clock, athletes will mount their bike and complete their prescribed set of calories- 30 for men & 20 for women.

When finished, the athlete will transition to the barbell and complete a 30 ft. barbell overhead walking lunge. The athlete can choose to snatch or clean and jerk the barbell in order to get it in an overhead position.

If any athlete drops the barbell during the lunge, or is called for a “no-rep,” they must return to the last 5-ft. increment that was crossed successfully, and continue from that point.

When both feet clearly cross the the 30 ft. mark, they may sprint to the finish mat where the athlete must make contact with the Throwdown precision timing button. The button and judge will take note of the athlete’s time.

The athletes with the top 20 times in the first round will advance to the second round. The second round will feature the exact same flow, but an increased barbell load. The athletes with the top 10 times in the second round will advance to the final round, where the weight will be once again increased.

MOVEMENT STANDARDS

BARBELL OVERHEAD WALKING LUNGE

Prior to the start of the repetition, athletes may use any style of ground to overhead to receive the bar in the overhead position. Each lunge shall begin with the barbell overhead, feet parallel, and the athlete standing to full extension (hips and knees extended). Before beginning the rep, the athlete’s feet must be behind the mark indicating the start of the 30 ft. segment.

At the bottom of the lunge, the trailing knee must make contact with the ground. The barbell must remain above the height of the athlete’s head with elbows fully extended the entire time. The rep is credited when both of the athlete’s heels clearly cross the 30-foot mark, barbell remaining overhead, with the athlete standing tall (knees and hips fully extended).

The athlete must alternate leading legs and stand tall between each repetition, with hips and knees extended.

If during the lunge, the barbell makes contact with or falls below the head, or the athlete shuffle steps between lunges, the repetition will not count.

Failure to meet any standards during the walking lunge will require the athlete to have to restart the overhead walking lunge from the previous 5ft mark.

Elite Team of 4

For Time:

30/20 Assault Bike Calories
30ft Overhead Walking Lunge (Weights: TBA)

Round 1 – All Teams
M1, F1
M2, F2

Round 2 – Top 10 Teams
M1, F1
M2, F2

Time-cap: 6 Minutes

Workout 3 – Pace Race

Day 1 / Friday, February 21, 2020

Individuals

For Max Meters:

Row until you are caught by the computer-generated pace-boat.

*It will increase pace throughout the event

Time-Cap: 12 Minutes

WORKOUT DESCRIPTION

FLOW

Prior to the heat, the athlete will be lead onto the competition floor and to their assigned rower. The athlete may sit down and strap their feet in, however, they may not touch the rower handle or monitor. This workout begins with the athlete seated on the rower, hands removed from the handle with the monitor displaying “0” meters. At the start of the clock, the athlete may grab the handle and begin rowing.

Throughout the race, the speed of the pace boat will increase. The athlete will continue rowing until the pace boat overtakes the individual or the time-cap expires. If the athlete gets caught prior to the expiration of the time-cap, the athlete is done with the workout. They will then be asked to sign their scorecard, and head back down their line to exit the competition floor.

Elite Team of 4

For Max Meters:

Row until you are caught by the computer-generated pace-boat.
Two Rowers & two scores: MM & FF

*It will increase pace throughout the event

Time-cap: 12 Minutes

Workout 4 – Pump Sesh Triplet

Day 2 / Saturday, February 22, 2020

Elite Division

3 Rounds For Time:

2/1 Legless Rope Climbs (18ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters

Time-Cap: 8 Minutes

WORKOUT DESCRIPTION

FLOW

The workout begins with the athlete on the starting mat. At the start of the ascending clock, they will proceed to the rope and perform the prescribed number of rope climbs to their assigned clearly marked height.

Upon completion, the athlete will advance to the bench and perform the required number of dumbbell bench press.

When the final rep has been credited, the athlete may begin the dumbbell thrusters (using the same dumbbells).

Progressing towards the finish mat, the athlete will perform the repetitions, advancing forward as designated. After the 9th rep, athletes will return their dumbbells to the bench area and proceed back to the rope.

All movements will be repeated 2 more times, for a total of 3 rounds, or until the time-cap has expired.

When the final rep has been credited, the athlete may drop the dumbbell and sprint to the finish mat where they will make contact with the timing button. That is when their score will be noted.

MOVEMENT STANDARDS

ROPE CLIMB

Athletes must ascend the rope to touch the required height. Jumping to begin is permitted.

In the legless rope climb, the athlete may not use their feet, thighs, or any other part of their body except hands for support or assistance in any way until they have successfully made clear contact with the crossbeam. After the athlete has made clear contact and the judge has counted a successful repetition, the athlete may “hook” or do whatever needed to support their descent.

– – –

ROPE PULLS

In the rope pull, athletes must start each rep in a lying, prone position, on their backs. The athlete must then use both hands to pull themselves to standing at full extension with hips and knees extended.

– – –

DUMBBELL BENCH PRESS

Each repetition begins and ends with the arms at full extension. At the bottom of the bench, one head of the dumbbell must make contact with the chest and the elbows must descend towards the bench.

For the duration of each rep, the athlete’s feet must remain in contact with the floor and glutes must remain in contact with the bench.

– – –

DUMBBELL THRUSTER

The dumbbell thruster begins with both dumbbells in the front-rack position. From here the athlete must pass through a front squat, with the athlete’s hip crease passing below the top of their knee. Then, the athlete must extend their hips and knees while simultaneously pressing upward to ensure that the dumbbells are in full lockout overhead. The rep is credited when the dumbbells are locked out overhead, with hips, knees, and arms fully extended, both dumbbells over or slightly over the athlete’s center of mass.

A full squat clean into thruster is allowed when the dumbbells are taken from the floor.

Rx

3 Rounds For Time:

2/1 Legless Rope Climbs (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters

Time-cap: 8 Minutes

Intermediate

3 Rounds For Time:

3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters

Time-cap: 8 Minutes

Scaled

3 Rounds For Time:

2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters

Time-cap: 8 Minutes

Beginner

3 Rounds For Time:

5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters

Time-cap: 8 Minutes

Elite Team of 4

For Time:

MM complete:
9 Legless Rope Climbs (15ft)
30 DB Bench (70lb)
30 DB Thruster (70lb)
7 Legless Rope Climbs
20 DB Bench
20 DB Thrusters
5 Legless Rope Climbs
10 DB Bench
10 DB Thrusters
+
FF complete:
7 Legless Rope Climbs (15ft)
30 DB Bench (50lb)
30 DB Thrusters (50lb)
5 Legless Rope Climbs
20 DB Bench
20 DB Thruster
3 Legless Rope Climbs
10 DB Bench
10 DB Thrusters

Time-cap: 17 Minutes

Rx Team of 4

For Time:

MM complete:
7 Legless Rope Climb (15ft)
30 DB Bench (70lb)
30 DB Thruster (70lb)
5 Legless Rope Climbs
20 DB Bench
20 DB Thrusters
3 Legless Rope Climbs
10 DB Bench
10 DB Thrusters
+
FF complete:
6 Legless Rope Climb (15ft)
30 DB Bench (50lb)
30 DB Thrusters (50lb)
4 Legless Rope Climbs
20 DB Bench
20 DB Thrusters
2 Legless Rope Climbs
10 DB Bench
10 DB Thrusters

Time-cap: 17 Minutes

Intermediate Team of 4

For Time:

MM complete:
7 Rope Climbs (15ft)
30 DB Bench (60lb)
30 DB Thrusters (60lb)
5 Rope Climbs
20 DB Bench
20 DB Thrusters
3 Rope Climbs
10 DB Bench
10 DB Thrusters
+
FF complete:
7 Rope Climbs (15ft)
30 DB Bench (40lb)
30 DB Thrusters (40lb)
5 Rope Climbs
20 DB Bench
20 DB Thrusters
3 Rope Climbs
10 DB Bench
10 DB Thrusters

Time-cap: 17 Minutes

Scaled Team of 4

For Time:

MM complete:
7 Rope Climbs (12ft)
30 DB Bench (40lb)
30 DB Thrusters (40lb)
5 Rope Climbs
20 DB Bench
20 DB Thrusters
3 Rope Climbs
10 DB Bench
10 DB Thrusters
+
FF complete:
7 Rope Climbs (12ft)
30 DB Bench (25lb)
30 DB Thrusters (25lb)
5 Rope Climbs
20 DB Bench
20 DB Thrusters
3 Rope Climbs
10 DB Bench
10 DB Thrusters

Time-cap: 17 Minutes

Masters 35-39

3 Rounds For Time:

2/1 Legless Rope Climb (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters

Time-cap: 8 Minutes

Masters 40-44

3 Rounds For Time:

3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters

Time-cap: 8 Minutes

Masters 45-49

3 Rounds For Time:

2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters

Time-cap: 8 Minutes

Masters 50-54

3 Rounds For Time:

5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters

Time-cap: 8 Minutes

Masters 55-59

3 Rounds For Time:

2/1 Legless Rope Climb (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters

Time-cap: 8 Minutes

Masters 60+

3 Rounds For Time:

3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters

Time-cap: 8 Minutes

Teens 13-15

3 Rounds For Time:

2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters

Time-cap: 8 Minutes

Teens 16-18

3 Rounds For Time:

5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters

Time-cap: 8 Minutes

Adaptive Seated Rx

3 Rounds For Time:

2/1 Legless Rope Climb (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters

Time-cap: 8 Minutes

Adaptive Seated Scaled

3 Rounds For Time:

3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters

Time-cap: 8 Minutes

Adaptive Standing Rx

3 Rounds For Time:

2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters

Time-cap: 8 Minutes

Adaptive Standing Scaled

3 Rounds For Time:

5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters

Time-cap: 8 Minutes

Workout 5 – Shark Bait

Day 2 / Saturday, February 22, 2020

Elite Division

For Time:

84 Alternating Single Leg Squats
21 D-Ball Over Shoulder (150, 100lb)
+
300m Swim
+
3 Rounds of:
28 Alternating Single Leg Squats
7 D-Ball Over Shoulder

Time-Cap: 16 Minutes

Rx

For Time:
60 Alternating Single Leg Squats
15 D-Ball Over Shoulder (150, 100lb)
+
300m Swim
+
3 Rounds of:
20 Alternating Single Leg Squats
5 D-Ball Over Shoulder

Intermediate

For Time:
60 Alternating Single Leg Squats
15 D-Ball Over Shoulder (100, 70lb)
+
300m Swim
+
3 Rounds of:
20 Alternating Single Leg Squats
5 D-Ball Over Shoulder

Elite Team of 4

In same-gender pairs, A1 & A2 alternate 6 total rounds of:
20 Alternating Single Leg Squats
5 DBall Over Shoulder (150, 100lb)
+
300m Team Swim
+
A3 & A4 alternate 6 total rounds of:
20 Alternating Single Leg Squats
5 DBall Over Shoulder (150, 100lb)

Rx Team of 4

In same-gender pairs, A1 & A2 alternate 6 total rounds of:
20 Alternating Single Leg Squats
5 DBall Over Shoulder (150, 100lb)
+
300m Team Swim
+
A3 & A4 alternate 6 total rounds of:
20 Alternating Single Leg Squats
5 DBall Over Shoulder (150, 100lb)

Intermediate Team of 4

In same-gender pairs, A1 & A2 alternate 6 total rounds of:
A1 does –

20 Alternating Single Leg Squats
5 DBall Over Shoulder (100, 70lb)

A2 does –
10 DBall Squats
5 DBall Over Shoulder (100, 70lb)
+
300m Team Swim
+
A3 & A4 alternate 6 total rounds of:
A3 does –
20 Alternating Single Leg Squats
5 DBall Over Shoulder (100, 70lb)

A4 does –
10 DBall Squats
5 DBall Over Shoulder (100, 70lb)

Masters 35-39

For Time:
60 Alternating Single Leg Squats
15 D-Ball Over Shoulder (150, 100lb)
+
300m Swim
+
3 Rounds of:
20 Alternating Single Leg Squats
5 D-Ball Over Shoulder

Masters 40-44

For Time:
60 Alternating Single Leg Squats
15 D-Ball Over Shoulder (100, 70lb)
+
300m Swim
+
3 Rounds of:
20 Alternating Single Leg Squats
5 D-Ball Over Shoulder

Masters 45-49

For Time:
45 Alternating Single Leg Squats
15 D-Ball Over Shoulder (100, 70lb)
+
300m Swim
+
3 Rounds of:
15 Alternating Single Leg Squats
5 D-Ball Over Shoulder

Masters 50-54

For Time:
45 Alternating Single Leg Squats
15 D-Ball Over Shoulder (100, 70lb)
+
300m Swim
+
3 Rounds of:
15 Alternating Single Leg Squats
5 D-Ball Over Shoulder

Masters 55-59

For Time:
45 Alternating Single Leg Squats
15 D-Ball Over Shoulder (100, 70lb)
+
300m Swim
+
3 Rounds of:
15 Alternating Single Leg Squats
5 D-Ball Over Shoulder

Adaptive Seated Rx

For Time
40 HR Push ups
20 db-ball over shoulder 70/35
500m ski Erg
into 3rds
10 D-ball Sh OH Sh
10 Dball over sh. 70/35

Time Cap: 20 min

Adaptive Seated Scaled

For Time
20 Push ups
20 db-ball over shoulder 50/20(menball)
300m ski Erg
into 3rds
10 D-ball Sh OH Sh
10 Dball G2 over sh. 50/20

Time-cap: 20 Minutes

Adaptive Standing Rx

For Time
40 Pistols
20 db-ball over shoulder 100/50
300m swim
into 3rds
10 pistols
10 Dball over sh. 100/50

Time-cap: 20 Minutes

Adaptive Standing Scaled

For Time
60 Air Squats
20 db-ball over shoulder 70/35
150m swim
into 3rds
10 D-Ball Squats
10 Dball over sh. 70/35

Time-cap: 20 Minutes

Workout 6 – Nine Lives

Day 2 / Saturday, February 22, 2020

Elite Division

6:00 for

EMOM, 9 C2B
36 C&J (155, 105lb)
+
2:00 reset
+

6:00 for

EMOM, 9 TTB
36 Snatches (115, 80lb)

Workout 7 – Down Up

Day 3 / Saturday, February 23, 2020

Elite Division

12-9-6-9-12 For Time:

Deadlifts (335, 225lbs)
Bar-Facing Burpees

Time-Cap: 6 Minutes

Elite Team of 4

M1/F1
15-12-9
Partner Deadlift (465)
Syncro Bar Facing Burpees
+
M2/F2
36 Partner Deadlift (465)
36 Syncro Bar Facing Burpees

Scaled Team of 4

M1/F1
15-12-9

Partner Deadlift (325)
Syncro Bar Facing Burpees
+
M2/F2
36 Partner Deadlift (325)
36 Syncro Bar Facing Burpees

Adaptive Seated Rx

12-9-6-3
Db Deadlift 70/50
floor to box transfers 20″

Adaptive Seated Scaled

12-9-6-3
Db Deadlift 50//20
floor to Plate transfers

Adaptive Standing Rx

12-9-6-3
Deadlift (275/155)
bar facing Burpee

Adaptive Standing Scaled

12-9-6-3
Deadlift (185/125)
Burpees

Workout 8 – Celebrate Life

Day 3 / Saturday, February 23, 2020

Elite Division

For Time:

50 Wallballs (30, 20lb) (10, 9ft)
40 Cal Ski
30 DB Snatches (70, 50lb)
20 Box Jump Overs (36, 30″)
15 Bar Muscle Ups

Time-Cap: 10 Minutes

WORKOUT DESCRIPTION

FLOW

The workout begins with the athlete on the starting mat. At the start of the ascending clock, they will proceed to the rope and perform the prescribed number of rope climbs to their assigned clearly marked height.

Upon completion, the athlete will advance to the bench and perform the required number of dumbbell bench press.

When the final rep has been credited, the athlete may begin the dumbbell thrusters (using the same dumbbells).

Progressing towards the finish mat, the athlete will perform the repetitions, advancing forward as designated. After the 9th rep, athletes will return their dumbbells to the bench area and proceed back to the rope.

All movements will be repeated 2 more times, for a total of 3 rounds, or until the time-cap has expired.

When the final rep has been credited, the athlete may drop the dumbbell and sprint to the finish mat where they will make contact with the timing button. That is when their score will be noted.

MOVEMENT STANDARDS

ROPE CLIMB

Athletes must ascend the rope to touch the required height. Jumping to begin is permitted.

In the legless rope climb, the athlete may not use their feet, thighs, or any other part of their body except hands for support or assistance in any way until they have successfully made clear contact with the crossbeam. After the athlete has made clear contact and the judge has counted a successful repetition, the athlete may “hook” or do whatever needed to support their descent.

– – –

ROPE PULLS

In the rope pull, athletes must start each rep in a lying, prone position, on their backs. The athlete must then use both hands to pull themselves to standing at full extension with hips and knees extended.

– – –

DUMBBELL BENCH PRESS

Each repetition begins and ends with the arms at full extension. At the bottom of the bench, one head of the dumbbell must make contact with the chest and the elbows must descend towards the bench.

For the duration of each rep, the athlete’s feet must remain in contact with the floor and glutes must remain in contact with the bench.

– – –

DUMBBELL THRUSTER

The dumbbell thruster begins with both dumbbells in the front-rack position. From here the athlete must pass through a front squat, with the athlete’s hip crease passing below the top of their knee. Then, the athlete must extend their hips and knees while simultaneously pressing upward to ensure that the dumbbells are in full lockout overhead. The rep is credited when the dumbbells are locked out overhead, with hips, knees, and arms fully extended, both dumbbells over or slightly over the athlete’s center of mass.

A full squat clean into thruster is allowed when the dumbbells are taken from the floor.

Rx

3 Rounds For Time:

2/1 Legless Rope Climbs (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters

Time-cap: 8 Minutes

Intermediate

3 Rounds For Time:

3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters

Time-cap: 8 Minutes

Scaled

3 Rounds For Time:

2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters

Time-cap: 8 Minutes

Beginner

3 Rounds For Time:

5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters

Time-cap: 8 Minutes

Elite Team of 4

For Time:

MM complete:
9 Legless Rope Climbs (15ft)
30 DB Bench (70lb)
30 DB Thruster (70lb)
7 Legless Rope Climbs
20 DB Bench
20 DB Thrusters
5 Legless Rope Climbs
10 DB Bench
10 DB Thrusters
+
FF complete:
7 Legless Rope Climbs (15ft)
30 DB Bench (50lb)
30 DB Thrusters (50lb)
5 Legless Rope Climbs
20 DB Bench
20 DB Thruster
3 Legless Rope Climbs
10 DB Bench
10 DB Thrusters

Time-cap: 17 Minutes

Rx Team of 4

For Time:

MM complete:
7 Legless Rope Climb (15ft)
30 DB Bench (70lb)
30 DB Thruster (70lb)
5 Legless Rope Climbs
20 DB Bench
20 DB Thrusters
3 Legless Rope Climbs
10 DB Bench
10 DB Thrusters
+
FF complete:
6 Legless Rope Climb (15ft)
30 DB Bench (50lb)
30 DB Thrusters (50lb)
4 Legless Rope Climbs
20 DB Bench
20 DB Thrusters
2 Legless Rope Climbs
10 DB Bench
10 DB Thrusters

Time-cap: 17 Minutes

Intermediate Team of 4

For Time:

MM complete:
7 Rope Climbs (15ft)
30 DB Bench (60lb)
30 DB Thrusters (60lb)
5 Rope Climbs
20 DB Bench
20 DB Thrusters
3 Rope Climbs
10 DB Bench
10 DB Thrusters
+
FF complete:
7 Rope Climbs (15ft)
30 DB Bench (40lb)
30 DB Thrusters (40lb)
5 Rope Climbs
20 DB Bench
20 DB Thrusters
3 Rope Climbs
10 DB Bench
10 DB Thrusters

Time-cap: 17 Minutes

Scaled Team of 4

For Time:

MM complete:
7 Rope Climbs (12ft)
30 DB Bench (40lb)
30 DB Thrusters (40lb)
5 Rope Climbs
20 DB Bench
20 DB Thrusters
3 Rope Climbs
10 DB Bench
10 DB Thrusters
+
FF complete:
7 Rope Climbs (12ft)
30 DB Bench (25lb)
30 DB Thrusters (25lb)
5 Rope Climbs
20 DB Bench
20 DB Thrusters
3 Rope Climbs
10 DB Bench
10 DB Thrusters

Time-cap: 17 Minutes

Masters 35-39

3 Rounds For Time:

2/1 Legless Rope Climb (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters

Time-cap: 8 Minutes

Masters 40-44

3 Rounds For Time:

3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters

Time-cap: 8 Minutes

Masters 45-49

3 Rounds For Time:

2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters

Time-cap: 8 Minutes

Masters 50-54

3 Rounds For Time:

5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters

Time-cap: 8 Minutes

Masters 55-59

3 Rounds For Time:

2/1 Legless Rope Climb (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters

Time-cap: 8 Minutes

Masters 60+

3 Rounds For Time:

3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters

Time-cap: 8 Minutes

Teens 13-15

3 Rounds For Time:

2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters

Time-cap: 8 Minutes

Teens 16-18

3 Rounds For Time:

5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters

Time-cap: 8 Minutes

Adaptive Seated Rx

3 Rounds For Time:

2/1 Legless Rope Climb (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters

Time-cap: 8 Minutes

Adaptive Seated Scaled

3 Rounds For Time:

3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters

Time-cap: 8 Minutes

Adaptive Standing Rx

3 Rounds For Time:

2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters

Time-cap: 8 Minutes

Adaptive Standing Scaled

3 Rounds For Time:

5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters

Time-cap: 8 Minutes