04/14/2018

Storm King – Open Gym

1: Metcon (AMRAP – Rounds and Reps)

BackDraft

AMRAP 12

Partner One

Deadlift Hold Rx 185/125

Partner 2

5 Pull Ups

10 Russian KB Swings Rx 70/53

15 Air Squats

Partner One must hold the top of the deadlift while Partner Two completes one round of 5 Pull Ups, 10 Russian KBS, and 15 Air Squats. Work stops if the partner holding the deadlift drops the bar. Partners switch when one round is complete
Rx Masters 35-54

Deadlift 185/125

Pull Ups

RKBS 70/53

Rx Master 55+ and Scaled Masters 35-54

Deadlift 155/95

Jumping Pull Ups

RKBS 53/35

Scaled Masters 55+

Deadlift 95/65

Jumping Pull Ups

RKBS 44/26

2: Metcon (Weight)

Good Will Hunting

AMRAP 6

Partners must alternate each clean. After each complete round, both partners must increase weight. You AMRAP with remaining time after your third weight change.

Score total weight moved.

Guys must add at least 20lb per switch. Ladies must add at least add 10lbs

Note: Any clean is allowed as long as the bar starts on the ground and finishes in a standing front rack position.

3: Metcon (Time)

Within a 10 min TC

Ladies complete 8 Rds, Guys 9 Rds

10 Cal Row

10 One Arm Db Thruster (5 per arm)

10 Wall Balls

Athletes will alternate movements to complete Rds
Rx Male – Wall Ball is 20# to a 11’ target with a 50# Db – Athletes 55+ will use 20# WB 10’ target and 40# Db

Rx Female – Wall Ball is 14# to a 10’ target with a 35# Db – Athletes 55+ will use a 10# WB 9’ target and a 25# Db

Scaled Male – Wall Ball is 14# to a 10’ target with a 40#Db – Athletes 55+ will use a 10# WB to a 10 target and a 30# Db

Scaled Female – Wall Balls is 10# 9 target with a 25# Db – Athletes 55+ use a 10# WB 9’ target and a 20# Db

4: Metcon (Calories)

Erg Challenge

100 Cal – Rx Male

80 Cal – Rx Female

70 Cal – Scaled Male

60 Cal – Scaled Female

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