Every 3 mins for 27 mins, alternating between:
30 Dumbbell Thrusters, 50/35 lbs
60 Slam Balls, 30/20 lbs
25/20 Ring Dips
50 Wall Balls, 20/14 lbs
60/40 Push-ups
50 Goblet Squats, 53/35 lbs
Row, 250/200 m
30/20 Toes-to-bars
75 Double Unders
Complete each hole in the fewest amount of sets as possible. Your score for each hole equals the amount of sets it takes you to complete each hole.
-Example- Athlete does 30 dumbbell thrusters in sets of 12-10-8. That is 3 sets so your score would be 3
You have 3 minutes to complete each hole. If you go over the 3 minute limit you take an automatic double bogey (par for the hole + 2).
-Example- Athlete does not finish 30 Dumbbell thrusters in 3 min. The score would be 6 ( Par 4 + 2)
LOGISTICS
Athletes may start at different holes but must rotate in order
Clock will be set to every 3 min for continuity
PARS AND MODIFICATIONS
HOLE 1: PAR 4 30 DB THRUSTERS
-Reduce Load
HOLE 2: PAR 3 60 SLAM BALLS*
HOLE 3: PAR 5 25/20 RING DIPS
-Banded
-Matador
-Box Dips
HOLE 4: PAR 4 50 WALL BALLS
HOLE 5: PAR 3 60/40 PUSH UPS
-Push Ups off knees
– Elevated Push ups
HOLE 6: PAR 4 50 GOBLET SQUATS
-Reduce Load
HOLE 7: PAR 3 250/200M ROW (<:45=1, :46-1:00=2, 1:01-1:30= 3, >1:31=4)
HOLE 8: PAR 4 30/20 TOES TO BAR
-Kipping Knees to Chest
HOLE 9: PAR 3 75 DOUBLE UNDERS
-120 Single Unders
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