2016 ATLAS GAMES WOD(ALL)

xpn-sur-fond-noir
EVENT 1-2016 ATLAS GAMES
WORKOUT DESCRIPTION
INDIVIDUAL RX

COMPLETE FOR TIME:
50 CALORIES AIR BIKE
50 BOX JUMPS OVER (24/20)
50 C2B PUL UPS
50 WALL BALL (20/14)
50 GHD SIT UPS
50 DEADLIFT (225/155)

TIME CAP  14MIN -> 100 PTS

TEENS MEN U18

COMPLETE FOR TIME:
40 CAL AIR BIKE
30 BOX JUMPS OVER (20)
40 PULL UPS
30 WALL BALL (16)
40 GHD SIT UPS
30 DEADLIFT (115)

CAP  14MIN -> 100 PTS

INTERMEDIATE + MASTERS 40-48

COMPLETE FOR TIME:
40 CAL AIR BIKE
40 BOX JUMPS OVER (24/20)
40 PULL UPS
40 WALL BALL (20/14)
40 GHD SIT UPS
40 DEADLIFT (155/105)

CAP  14MIN -> 100 PTS

MASTERS MEN 49+

COMPLETE FOR TIME:
40 CAL AIR BIKE
30 BOX JUMPS OVER (24)
40 PULL UPS
30 WALL BALL (16)
40 GHD SIT UPS
30 DEADLIFT (135)

CAP  14MIN -> 100 PTS

TEAMS DIVISION
RX TEAMS

COMPLETE FOR TIME:
MEN TEAM MEMBERS
100 CAL AIRBIKE  (50 ON EACH bike)
90 BOX JUMPS OVER (24/20)
80  C2B PUL UPS
100 WALL BALL (20/14)
90 GHD SIT UPS
80 PARTNER DEADLIFT (455/325)
WOMEN WILL COMPLETE THE SAME, WOMEN WILL START ON THE AIRBIKE  RIGHT AFTER THE MEN. WOMEN CANNOT ROTATE STATION AS LONG AS MEN ARE STILL WORKING ON IT.
FUNNEL WORKOUT

TIME CAP: 24MIN -> 100 PTS

INTERMEDIATE TEAMS

COMPLETE FOR TIME:
MEN TEAM MEMBERS
100 CAL AIRBIKE  (50 ON EACH bike)
90 BOX JUMPS OVER (24/20)
80  PULL UPS
100 WALL BALL (20/14)
90 GHD SIT UPS
80 PARTNER DEADLIFT (385/235)
WOMEN WILL COMPLETE THE SAME, WOMEN WILL START ON THE AIRBIKE  RIGHT AFTER THE MEN. WOMEN CANNOT ROTATE STATION AS LONG AS MEN ARE STILL WORKING ON IT.
FUNNEL WORKOUT

TIME CAP: 24MIN -> 100 PTS

hatlex-fond-noir
EVENT 2+3-2016 ATLAS GAMES
WORKOUT DESCRIPTION
INDIVIDUAL RX

EVENT 2 -> 1ST SPRINT

COMPLETE FOR TIME:
DBALL CARRY 60 FEET (100/70)
6 BAR MUSCLES UPS
DBALL CARRY 20 FEET (100/70
6 BAR MUSCLES UPS
DBALL CARRY 60 FEET (100/70)

TIME CAP  2 MIN -> 50 PTS

EVENT 3 WILL START AT THE 02:30 MIN MARK

EVENT 3 -> 2ND SPRINT

COMPLETE FOR TIME

10 ALT DB SNATCH (80/55)
20 STRICT HSPU
10 ALT DB SNATCH (90/70)

TIME CAP 2:30 MIN -> 50 PTS

MASTER MEN 40-48

EVENT 2 -> 1ST SPRINT

COMPLETE FOR TIME:
DBALL CARRY 60 FEET (80)
3 BAR MUSCLE UPS
DBALL CARRY 20 FEET (80)
3 BAR MUSCLES UPS
DBALL CARRY 60 FEET (80)

TIME CAP  2 MIN -> 50 PTS

EVENT 3 WILL START AT THE 02:30 MIN MARK

EVENT 3 -> 2ND SPRINT

COMPLETE FOR TIME

10 ALT DB SNATCH (55)
20 HSPU
10 ALT DB SNATCH (70)

TIME CAP 2:30 MIN -> 50 PTS

TEENS MEN U18

EVENT 2 -> 1ST SPRINT

COMPLETE FOR TIME:
DBALL CARRY 60 FEET (40)
6 BAR MUSCLES UPS
DBALL CARRY 20 FEET (40)
6 BAR MUSCLES UPS
DBALL CARRY 60 FEET (40)

TIME CAP  2 MIN -> 50 PTS

EVENT 3 WILL START AT THE 02:30 MIN MARK

EVENT 3 -> 2ND SPRINT

COMPLETE FOR TIME

10 ALT DB SNATCH (35)
10 HSPU
10 ALT DB SNATCH (45)

TIME CAP 2:30 MIN -> 50 PTS

INDIVIDUAL INTERMEDIATE

EVENT 2 -> 1ST SPRINT

COMPLETE FOR TIME:
DBALL CARRY 60 FEET (80/60)
8 CHEST TO BAR PULL UPS
DBALL CARRY 20 FEET (80/60)
8 CHEST TO BAR PULL  UPS
DBALL CARRY 60 FEET (80/60)

TIME CAP  2 MIN -> 50 PTS

EVENT 3 WILL START AT THE 02:30 MIN MARK

EVENT 3 -> 2ND SPRINT

COMPLETE FOR TIME

10 ALT DB SNATCH (70/45)
15 HSPU
10 ALT DB SNATCH (80/55)

TIME CAP 2:30 MIN -> 50 PTS

MASTER WOMEN

EVENT 2 -> 1ST SPRINT

COMPLETE FOR TIME:
DBALL CARRY 60 FEET (50)
6 CHEST TO BAR PULL UPS
DBALL CARRY 20 FEET (50)
6 CHEST TO BAR PULL UPS
DBALL CARRY 60 FEET (50)

TIME CAP  2 MIN -> 50 PTS

EVENT 3 WILL START AT THE 02:30 MIN MARK

EVENT 3 -> 2ND SPRINT

COMPLETE FOR TIME

10 ALT DB SNATCH (35)
15 HSPU
10 ALT DB SNATCH (45)

TIME CAP 2:30 MIN -> 50 PTS

MASTERS MEN 49+

EVENT 2 -> 1ST SPRINT

COMPLETE FOR TIME:
DBALL CARRY 60 FEET (60)
6 CHEST TO BAR PULL UPS
DBALL CARRY 20 FEET (60)
6 CHEST TO BAR PULL UPS
DBALL CARRY 60 FEET (60)

TIME CAP  2 MIN -> 50 PTS

EVENT 3 WILL START AT THE 02:30 MIN MARK

EVENT 3 -> 2ND SPRINT

COMPLETE FOR TIME

10 ALT DB SNATCH (45)
10 HSPU
10 ALT DB SNATCH (55)

TIME CAP 2:30 MIN -> 50 PTS

TEAMS DIVISION
RX TEAMS

EVENT 2 -> 1ST SPRINT

COMPLETE FOR TIME:
MEN + WOMEN 1 (100/70)
D BALL CARRY 60 FEET (1 DBALL EACH)
10 BAR MU SYNCHRO
D BALL CARRY 60 FEET
MEN+WOMEN2
D BALL CARRY 50 FEET (1 DBALL EACH)
10 BAR MU SYNCHRO
D BALL CARRY 60 FEET
MEN + WOMEN 3
D BALL CARRY 60 FEET (1 DBALL EACH)
10 BAR MU TOTAL
D BALL CARRY 60 FEET

AIR 2 WILL START WHEN PAIR 1 HAS REACH THE FINISH LINE, PAIR 3 AFTER PAIR 2 HAS REACH THE FINISHING LINE
CAP 5 MIN -> 50 PTS

EVENT 3 WILL START AT THE 06:00 MIN MARK

EVENT 3 -> 2ND SPRINT

COMPLETE FOR TIME

PAIR  (M-W)
10 SYNCHRO ALT DB SNATCH(80/55)
15 SYNCHRO HSPU
10 SYNCHRO ALT  DB SNATCH (90/70)

PAIR 2 WILL START WHEN PAIR 1 HAS REACH THE FINISH LINE, PAIR 3 AFTER PAIR 2 HAS REACH THE FINISHING LINE

CAP 6 MIN -> 50 PTS

INTERMEDIATE TEAMS

EVENT 2 -> 1ST SPRINT

COMPLETE FOR TIME:
MEN + WOMEN 1 (80/60)
D BALL CARRY 60 FEET (1 DBALL EACH)
10 CHEST TO BAR SYNCHRO
D BALL CARRY 60 FEET
MEN+WOMEN2
D BALL CARRY 50 FEET (1 DBALL EACH)
10 CHEST TO BAR SYNCHRO
D BALL CARRY 60 FEET
MEN + WOMEN 3
D BALL CARRY 60 FEET (1 DBALL EACH)
10 CHEST TO BAR TOTAL
D BALL CARRY 60 FEET

AIR 2 WILL START WHEN PAIR 1 HAS REACH THE FINISH LINE, PAIR 3 AFTER PAIR 2 HAS REACH THE FINISHING LINE
CAP 5 MIN -> 50 PTS

EVENT 3 WILL START AT THE 06:00 MIN MARK

EVENT 3 -> 2ND SPRINT

COMPLETE FOR TIME

PAIR  (M-W)
10 SYNCHRO ALT DB SNATCH(70/45)
15 HSPU TOTAL
10 SYNCHRO ALT  DB SNATCH (80/55)

PAIR 2 WILL START WHEN PAIR 1 HAS REACH THE FINISH LINE, PAIR 3 AFTER PAIR 2 HAS REACH THE FINISHING LINE

CAP 6 MIN -> 50 PTS

forging-sur-fonds-noir
EVENT 4+5-2016 ATLAS GAMES
WORKOUT DESCRIPTION
INDIVIDUAL RX

EVENT 4-2016AG

FOR MAX LOAD

1RM HANG CLEAN + JERK

EVERY 30 SECONDES 4 ATHLETES WILL LIFT. EACH ATHLETES HAVE 2 LIFT SESSIONS
SCORE IS THE BEST OF 2 LIFTS

TIME CAP  4 MIN -> 100 PTS

EVENT 5 WILL START AT THE 05:00 MIN MARK

EVENT 5-2016AG

COMPLETE FOR TIME

12-9-6 FRONT SQUATS (205/145)
90-60-30 DOUBLE UNDER
3-2-1 LEGLESS ROPE CLIMB

TIME CAP 7 MIN -> 100 PTS

TEENS MEN U18

EVENT 4-2016AG

FOR MAX LOAD

1RM HANG CLEAN + JERK

EVERY 30 SECONDES 4 ATHLETES WILL LIFT. EACH ATHLETES HAVE 2 LIFT SESSIONS
SCORE IS THE BEST OF 2 LIFTS

TIME CAP  4 MIN -> 100 PTS

EVENT 5 WILL START AT THE 05:00 MIN MARK

EVENT 5-2016AG

COMPLETE FOR TIME

12-9-6 FRONT SQUATS (95)
90-60-30 DOUBLE UNDER
1-1-1 ROPE CLIMB

TIME CAP 7 MIN -> 100 PTS

INTERMEDIATE + MASTERS 40-48

EVENT 4-2016AG

FOR MAX LOAD

1RM HANG CLEAN + JERK

EVERY 30 SECONDES 4 ATHLETES WILL LIFT. EACH ATHLETES HAVE 2 LIFT SESSIONS
SCORE IS THE BEST OF 2 LIFTS

TIME CAP  4 MIN -> 100 PTS

EVENT 5 WILL START AT THE 05:00 MIN MARK

EVENT 5-2016AG

COMPLETE FOR TIME

12-9-6 FRONT SQUATS (135/85)
90-60-30 DOUBLE UNDER
3-2-1 ROPE CLIMB

TIME CAP 7 MIN -> 100 PTS

MASTERS MEN 49+ AND MASTER WOMEN

EVENT 4-2016AG

FOR MAX LOAD

1RM HANG CLEAN + JERK

EVERY 30 SECONDES 4 ATHLETES WILL LIFT. EACH ATHLETES HAVE 2 LIFT SESSIONS
SCORE IS THE BEST OF 2 LIFTS

TIME CAP  4 MIN -> 100 PTS

EVENT 5 WILL START AT THE 05:00 MIN MARK

EVENT 5-2016AG

COMPLETE FOR TIME

12-9-6 FRONT SQUATS (115/85)
90-60-30 DOUBLE UNDER
1-1-1 ROPE CLIMB

TIME CAP 7 MIN -> 100 PTS

TEAMS DIVISION
RX TEAMS

EVENT 4-2016AG

FOR MAX LOAD

1RM HANG CLEAN + JERK

MEN TEAM MEMBER WILL HAVE 3 MINUTES TO CUMULATE THE BEST LIFT FOR EACH MALE THEN WOMEN TEAM MEMBER WILL ALSO HAVE 3 MINUTES TO ATTEMPT THE BEST LFIT -> SCORE IS THE CUMULATED TOTAL OF ALL BEST LIFT OF EACH TEAM MEMBER
BARS WILL BE PRELOAD AT 225 LBS FOR MEN AND 145 LBS FOR WOMEN

TIME CAP  6 MIN -> 100 PTS

EVENT 5 WILL START AT THE 07:00 MIN MARK

EVENT 5-2016AG

COMPLETE FOR TIME:
PAIR 1 (M-W) WILL COMPLETE:
BUY IN 200 DU TOTAL
9-6-3 SYNCHRO FRONT SQUATS (205/145)
3-2-1 ROPE CLIMB LEGLESS
PAIR 2 (M-W) WILL COMPLETE
BUY IN 200 DU TOTAL
9-6-3 SYNCHRO FRONT SQUATS (205/145)
3-2-1 ROPE CLIMB LEGLESS
PAIR 3 (M-W) WILL COMPLETE
BUY IN 200 DU TOTAL
9-6-3 SYNCHRO FRONT SQUATS (205/145)
3-2-1 ROPE CLIMB

 PAIR 2 WILL START WHEN PAIR 1 HAS REACH THE FINAL MAT, PAIR 3 WILL START WHEN PAIR 2 HAS REACH THE FINAL MAT

TIME CAP 15  MIN -> 100 PTS

INTERMEDIATE TEAMS

EVENT 4-2016AG

FOR MAX LOAD

1RM HANG CLEAN AND JERK


MEN TEAM MEMBER WILL HAVE 3 MINUTES TO CUMULATE THE BEST LIFT FOR EACH MALE THEN WOMEN TEAM MEMBER WILL ALSO HAVE 3 MINUTES TO ATTEMPT THE BEST LFIT -> SCORE IS THE CUMULATED TOTAL OF ALL BEST LIFT OF EACH TEAM MEMBER

BARS WILL BE PRELOAD AT 155 LBS FOR MEN AND 105 LBS FOR WOMEN

TIME CAP  6 MIN -> 100 PTS

EVENT 5 WILL START AT THE 07:00 MIN MARK

EVENT 5-2016AG

COMPLETE FOR TIME:
PAIR 1 (M-W) WILL COMPLETE:
BUY IN 120 DU TOTAL
9-6-3 SYNCHRO FRONT SQUATS (155/105)
3-2-1 ROPE CLIMB
PAIR 2 (M+W) WILL COMPLETE
BUY IN 120 DU TOTAL
9-6-3 SYNCHRO FRONT SQUATS (155/105)
3-2-1 ROPE CLIMB
PAIR 3 (M-W) WILL COMPLETE
BUY IN 120 DU TOTAL
9-6-3 SYNCHRO FRONT SQUATS (155/105)
3-2-1 ROPE CLIMB

 PAIR 2 WILL START WHEN PAIR 1 HAS REACH THE FINAL MAT, PAIR 3 WILL START WHEN PAIR 2 HAS REACH THE FINAL MAT

TIME CAP 15  MIN -> 100 PTS

filt50-sur-fond-noir
EVENT 6-2016 ATLAS GAMES
WORKOUT DESCRIPTION
INDIVIDUAL RX

EVENT 6-2016AG

COMPLETE FOR TIME:
8 SQUAT SNATCH (145/85)
8 MUSCLES UPS
6 SQUAT SNATCH (165/105)
6 MUSCLES UPS
4 SQUAT SNATCH (185/115)
4 MUSCLES UPS
2  SQUAT SNATCH (205/135
2 MUSCLES UPS)

TIME CAP: 6 MIN -> 100 PTS

TEENS MEN U18 + MASTER MEN 40-48

EVENT 6-2016AG

COMPLETE FOR TIME:
8 SQUAT SNATCH (65/95)
4 MUSCLE UPS
6 SQUAT SNATCH (75/115)
3 MUSCLE UPS
4 SQUAT SNATCH (95/135)
2 MUSCLE UPS
2  SQUAT SNATCH (115/155)
1 MUSCLE UPS

TIME CAP 6 MIN -> 100 PTS

INTERMEDIATE + MASTER WOMEN

EVENT 6-2016AG

COMPLETE FOR TIME:
8 SQUAT SNATCH (95/55)
16 TOES TO BAR
6 SQUAT SNATCH (115/75)
12 TOES TO BAR
4 SQUAT SNATCH (135/85)
8 TOES TO BAR
2  SQUAT SNATCH (155/95)
4 TOES TO BAR

TIME CAP 6 MIN -> 100 PTS

MASTERS MEN 49+

EVENT 6-2016AG

COMPLETE FOR TIME:
8 SQUAT SNATCH (65)
16 TOES TO BAR
6 SQUAT SNATCH (85)
12 TOES TO BAR
4 SQUAT SNATCH (115)
8 TOES TO BAR
2  SQUAT SNATCH (125)
4 TOES TO BAR

TIME CAP 6 MIN -> 100 PTS

TEAMS DIVISION
RX TEAMS

EVENT 6-2016AG

COMPLETE FOR TIME:
3 TEAM MEMBERS : (M-M-M)
30  MUSCLES UPS
10 SQUAT SNATCHS (145)
10 SQUAT SNATCH (165)
10 SQUAT SNATCHS (185)
10 SQUAT SNATCHS (205)

TIME CAP 7 MIN -> 100 PTS

EVENT 7: -> STARTS AT THE 8 MIN MARK

COMPLETE FOR TIME:
3 TEAM MEMBERS : (W-W-W)
30  MUSCLES UPS
10 SQUAT SNATCHS (85)
10 SQUAT SNATCH (105)
10 SQUAT SNATCHS (115)
10 SQUAT SNATCHS (135)

TIME CAP 7 MIN -> 100 PTS

INTERMEDIATE TEAMS

EVENT 6-2016AG

COMPLETE FOR TIME:
3 TEAM MEMBERS : (M-M-M)
10 SQUAT SNATCHS (95)
10 SQUAT SNATCHS (115)
10 SQUAT SNATCHS (135)
10 SQUAT SNATCHS (155)
20  MUSCLES UPS
TIME CAP 7 MIN -> 100 PTS

EVENT 7: -> STARTS AT THE 7 MIN MARK

COMPLETE FOR TIME:
3 TEAM MEMBERS : (W-W-W)
10 SQUAT SNATCHS (55)
10 SQUAT SNATCHS (75)
10 SQUAT SNATCHS (85)
10 SQUAT SNATCHS (95)
10  MUSCLES UPS

TIME CAP 7 MIN -> 100 PTS

xpn-sur-fond-noir
ELIMINATION RACES - 2016AG
INDIVIDUAL RX

PART 1 (8 ATHLETES)

50 ‘ HSWALK
40 PULL UPS
30 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (100/70)
10 DB THRUSTERS (70/45)
TIME CAP 3 MIN -> 4 ATHLETES WILL ADVANCE

PART 2 (4 ATHLETES)

50 ‘ HSWALK
40 PULL UPS
30 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (100/70)
10 DB THRUSTERS (70/45)
TIME CAP 4 MIN -> 2 ATHLETES WILL ADVANCE

PART 3 (2 ATHLETES)

50 ‘ HSWALK
40 PULL UPS
30 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (100/70)
10 DB THRUSTERS (70/45)
TIME CAP 5 MIN

TEENS MEN U18

PART 1 (8 ATHLETES)

50 ‘ DBALL WALKING LUNGES (50)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (60)
10 DB THRUSTERS (35)
TIME CAP 3 MIN -> 4 ATHLETES WILL ADVANCE

PART 2 (4 ATHLETES)

50 ‘ DBALL WALKING LUNGES (70/50)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (80/60)
10 DB THRUSTERS (55/35)
TIME CAP 4 MIN -> 2 ATHLETES WILL ADVANCE

PART 3 (2 ATHLETES)

50 ‘ DBALL WALKING LUNGES (50)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (60)
10 DB THRUSTERS (35)
TIME CAP 5 MIN

INTERMEDIATE + MASTERS 40-48 + MASTER WOMEN

PART 1 (8 ATHLETES)

50 ‘ DBALL WALKING LUNGES (70/50)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (80/60)
10 DB THRUSTERS (55/35)
TIME CAP 3 MIN -> 4 ATHLETES WILL ADVANCE

PART 2 (4 ATHLETES)

50 ‘ DBALL WALKING LUNGES (70/50)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (80/60)
10 DB THRUSTERS (55/35)
TIME CAP 4 MIN -> 2 ATHLETES WILL ADVANCE

PART 3 (2 ATHLETES)

50 ‘ DBALL WALKING LUNGES (70/50)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (80/60)
10 DB THRUSTERS (55/35)
TIME CAP 5 MIN

MASTERS MEN 49+

PART 1 (8 ATHLETES)

50 ‘ DBALL WALKING LUNGES (60)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (70)
10 DB THRUSTERS (45)
TIME CAP 3 MIN -> 4 ATHLETES WILL ADVANCE

PART 2 (4 ATHLETES)

50 ‘ DBALL WALKING LUNGES (60)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (70)
10 DB THRUSTERS (45)
TIME CAP 4 MIN -> 2 ATHLETES WILL ADVANCE

PART 3 (2 ATHLETES)

50 ‘ DBALL WALKING LUNGES (60)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (70)
10 DB THRUSTERS (45)
TIME CAP 5 MIN

TEAMS DIVISION
RX TEAMS

MEN 1

50 ‘ HSWALK
40 PULL UPS
30 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (100/70)
10 DB THRUSTERS (70/55)
TIME CAP 3 MIN -> 50 PTS

WOMEN 1

250 ‘ HSWALK
40 PULL UPS
30 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (100/70)
10 DB THRUSTERS (70/55)
TIME CAP 3 MIN -> 50 PTS

1 MIN BREAK BEFORE MEN 2

MEN 2

50 ‘ HSWALK
40 PULL UPS
30 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (100/70)
10 DB THRUSTERS (70/55)
TIME CAP 4 MIN -> 50 PTS

1 MIN BREAK BEFORE WOMEN 2

WOMEN 2

50 ‘ HSWALK
40 PULL UPS
30 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (100/70)
10 DB THRUSTERS (70/55)
TIME CAP 4 MIN -> 50 PTS

1 MIN BREAK BEFORE MEN 3

MEN 3:

50 ‘ HSWALK
40 PULL UPS
30 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (100/70)
10 DB THRUSTERS (70/55)
TIME CAP 5 MIN -> 50 PTS

1 MIN BREAK BEFORE WOMEN 3

WOMEN 3:

50 ‘ HSWALK
40 PULL UPS
30 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (100/70)
10 DB THRUSTERS (70/55)
TIME CAP 5 MIN -> 50 PTS

INTERMEDIATE TEAMS

MEN 1

50 ‘ DBALL WALKING LUNGES (70/50)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (80/60)
10 DB THRUSTERS (55/35)

TIME CAP 3 MIN -> 50 PTS

WOMEN 1

50 ‘ DBALL WALKING LUNGES (70/50)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (80/60)
10 DB THRUSTERS (55/35)

TIME CAP 3 MIN -> 50 PTS

1 MIN BREAK BEFORE MEN 2

MEN 2

50 ‘ DBALL WALKING LUNGES (70/50)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (80/60)
10 DB THRUSTERS (55/35)

TIME CAP 4 MIN -> 50 PTS

1 MIN BREAK BEFORE WOMEN 2

WOMEN 2

50 ‘ DBALL WALKING LUNGES (70/50)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (80/60)
10 DB THRUSTERS (55/35)

TIME CAP 4 MIN -> 50 PTS

1 MIN BREAK BEFORE MEN 3

MEN 3:

50 ‘ DBALL WALKING LUNGES (70/50)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (80/60)
10 DB THRUSTERS (55/35)

TIME CAP 5 MIN -> 50 PTS

1 MIN BREAK BEFORE WOMEN 3

WOMEN 3:

50 ‘ DBALL WALKING LUNGES (70/50)
30 PULL UPS
25 CALORIES AIRDYNE
20 DBALL OVER SHOURLDER (80/60)
10 DB THRUSTERS (55/35)

TIME CAP 5 MIN -> 50 PTS