@2016 by METCON RUSH. All rights reserved.

Event 1

Event 1: Rx

Complete as many reps as possible in 12 minutes of:
20 - Wall-ball shots (20/14)
15 / 12 - Calorie Row 

Men 10-ft. target

Women 9-ft. target

Event 1: Scaled

Complete as many reps as possible in 12 minutes of:
20 - Wall-ball shots (14/10)
15 / 12 - Calorie Row 

Men 10-ft. target

Women 9-ft. target

For the wall-ball shot, the medicine ball must be taken from the bottom of the squat, hip crease below knee, and thrown to the specified target.

The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a "no rep" if the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

The monitor on the rower must be set at zero at the beginning of each row. The athlete must reset their own monitor. The athlete must stay seated on the rower until the monitor reads 15/12 calories.

Event 2

Event 2: Rx

FT:
5 rounds: 
50 ‘ DB OH Walking lunge (50/35)
30 - Toes-to-bar 
20-16-12-8-4 - Cleans (Power or Full)

•Men: 135-155-185-205-225
•Women: 95-105-115-135-155
*Time cap: 17:00

Event 2: Scaled

FT:
5 rounds: 
50 ‘ DB Front Rack Walking lunge (35/25)
30 - Hanging Knee Raises
20-16-12-8-4 - Cleans (Power or Full)

•Men: 95-105-115-135-155
•Women: 65-75-85-95-105
*Time cap: 17:00 

Workout Details:

  • Both athletes are require to perform 50' DB OH walking lunges each round

  • Athletes may break up the 30 toes-to-bar however they want. Example: Athlete 1 does 15 - TTB, Athlete 2 does 15 - TTB

  • Athletes may break up the cleans each round however they want. Example: Athlete 1 does 10 - Power cleans, Athlete 2 does 10 - Power cleans.

The dumbbell overhead walking lunges: will be divided into 5-foot sections marked on the floor, athletes will lunge 25 feet down and 25 feet back. Each lunge begins with the dumbbell overhead, the feet together and the athlete standing tall with knees and hips extended. The athlete must start behind the marked section to start each round.  Athletes will alternate lunges each rep, at the bottom of the lunge the back knee must make contact with the floor with the dumbbell above the athletes head. If the back knee fails to make contact with the floor or the dumbbell drops below the head, the athlete must return to the last completed section in order to  continue. Athletes will receive credit for reps after completing 50' of dumbbell overhead walking lunges.

Dumbbell front rack lunge: Athletes will hold dumbbell with two hands. The dumbbell is supported in a front rack position 

Toes-To-Bar: The athlete must from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feert must pass behind the bar. An overhand or underhand grip is permitted

Hanging Knee Raises: At the top of each repetition, the athlete must raise their knees above the height of the hips.

Cleans: The barbell starts from the ground, touch and go is permitted. No bouncing. A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar