Chipper:

For time:

40 burpees

50 pull-up/ jumping pull up

40 wall ball 6/4

30 knees to elbows

200m run

Score: Time

 

–One&Only Team competitor–

Strength: 

1: Bench press: Warm up then:

-80% x 3 reps superset with max rep 2-arm DB row (You choose DB weight, but should be the same across the board and around 10-12 reps the first round.)

-85% x 3 reps superset with max rep 2-arm DB row

-90% x 3+ reps superset with max rep 2-arm DB row

*If you have a true 1 RM, take percentages off 90% of that number. Also, start the rows on 2 warm up sets before the 80% for a total of 5. The rows should be done so you are laying flat on a bench, face down and parallel to the floor. You might need to set up another station so you are elevated enough that the DB do not touch at full extension.)

Work Capacity: “Regionals Event 3 & 4”.

1) Complete the following for time:

-104x Wallball (20#/14# @ 10ft target)

-52x pull ups

*Rest 1 minute at the 6 minute time cap, then:

2) 4 Rounds for time of:

-28x pistols

-15x power cleans (115#/80#)

 

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