2011 Games Workout Beach (100 Points) Women Rx

Workout Details

Thu, January 1

Beach (100 Points)

For time:
210-meter Ocean swim
1,500-meter Soft-sand run
50 Chest-to-bar pull-ups
100 Hand-release push-ups
200 Squats
1,500-meter Soft-sand run
Dog-Sled (100 Points)

Men
For time:
3 rounds of
30 Double-unders
135-lb. Overhead squats, 10 reps
then, 3 rounds of
10 Handstand push-ups
40-foot Sled push, Sled + 385 lb.

Women
For time:
3 rounds of 
30 Double-unders 
95-lb. Overhead squats, 10 reps 
then, 3 rounds of 
10 Handstand push-ups 
40-foot Sled push, Sled + 275 lb.
Killer Kage (100 Points)

Men
3 rounds for time of:
225-lb. Front squats, 7 reps
Bike 700 meters
100-foot Monkey bar traverse

Women
3 rounds for time of:
155-lb. Front squats, 7 reps 
Bike 700 meters 
100-foot Monkey bar traverse
Rope-Clean (100 Points)

Men
For time: 
15-foot Rope climb, 5 ascents 
145-lb. Clean and jerks, 5 reps
15-foot Rope climb, 4 ascents 
165-lb. Clean and jerks, 4 reps 
15-foot Rope climb, 3 ascents 
185-lb. Clean and jerks, 3 reps 
15-foot Rope climb, 2 ascents 
205-lb. Clean and jerks, 2 reps 
15-foot Rope climb, 1 ascent 
225-lb. Clean and jerks, 1 rep

Women
For time:
15-foot Rope climb, 5 ascents
115-lb. Clean and jerks, 5 reps
15-foot Rope climb, 4 ascents
125-lb. Clean and jerks, 4 reps
15-foot Rope climb, 3 ascents
135-lb. Clean and jerks, 3 reps
15-foot Rope climb, 2 ascents
145-lb. Clean and jerks, 2 reps
15-foot Rope climb, 1 ascent
155-lb. Clean and jerks, 1 rep
Skills 1 (100 Points)

Max L-sit for time (1 attempt)
Max-distance Softball throw (2 attempts)
Max-distance Handstand walk (1 attempt with 1 mulligan if less than 5 yards)

Athletes will be scored for this event in the same system as the Regional scoring. They will be ranked in each test with the sum of their 3 rankings determining their final score for the event. Low score wins and will receive the identical points as the other events.
Skills 2 (100 Points)

1-rep-max weighted Chest-to-bar pull-up for load
1-rep-max Snatch for load
Jug carry for distance in 60 seconds

Each athlete has 2 minutes to establish a 1-rep-max chest-to-bar pull-up, 2 minutes to establish a 1-rep-max snatch, and then will have 60 seconds to carry 2 weighted water jugs, as far as possible.

Athletes will be ranked in each test with the sum of their 3 rankings, determining their final score for the event.
The End 1 (100 Points)

Men
Complete as many reps as possible in 3 minutes of:
20-calorie Row
30 Wall-ball Shots, 20-lb. ball
20 Toes-to-bars
30 Box jumps, 24-inch box
20 Sumo deadlit high pulls, 108-lb. kettlebell
30 Burpees
20 Shoulder-to-overheads, 135 lb.
Sled pull

There will be 1 minute of rest before Event 9 begins.

Women
Complete as many rounds and reps as possible in 3 minutes of:
20-calorie Row  
30 Wall-ball shots, 14-lb. ball 
20 Toes-to-bars 
30 Box jumps, 24-inch box 
20 Sumo deadlit high pulls, 72-lb. kettlebell 
30 Burpees 
20 Shoulder-to-overheads, 95 lb.
Sled pull

There will be 1 minute of rest before Event 9 begins.
The End 2 (100 Points)

Men
Complete as many reps as possible in 6 minutes of: 
20-calorie Row
30 Wall-ball shots, 20-lb. ball 
20 Toes-to-bars 
30 Box jumps, 24-inch box 
20 Sumo deadlit high pulls, 108-lb. kettlebell 
30 Burpees 
20 Shoulder-to-overheads, 135 lb.
Sled pull

There will be 2 minutes of rest before Event 10 begins.

Women
Complete as many rounds and reps as possible in 6 minutes of:  
20-calorie Row   
30 Wall-ball shots, 14-lb. ball  
20 Toes-to-bars  
30 Box jumps, 24-inch box  
20 Sumo deadlit high pulls, 72-lb. kettlebell
30 Burpees  
20 Shoulder-to-overheads, 95 lb.
Sled pull

There will be 2 minutes of rest before Event 10 begins.
The End 3 (100 Points)

Men
For time:
20-calorie Row  
30 Wall-ball shots, 20-lb. ball 
20 Toes-to-bars 
30 Box jumps, 24-inch box 
20 Sumo deadlift high pulls, 108-lb. kettlebell 
30 Burpees 
20 Shoulder-to-overheads, 135 lb.
Sled pull

Women
For time:
20-calorie Row  
30 Wall-ball shots, 14-lb. ball  
20 Toes-to-bar  
30 Box jumps, 24-inch box  
20 Sumo deadlit high pulls, 72-lb. kettlebell  
30 Burpees  
20 Shoulder-to-overheads, 95 lb.
Sled pull
Triplet Sprint (100 Points)

Men
For time:
5 Muscle-ups
245-lb. Deadlifts, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 Muscle-ups
245-lb. Deadlifts, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle-ups
245-lb. Deadlifts, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 Muscle-ups
245-lb. Deadlifts, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Women
For time:
5 Muscle-ups 
165-lb. Deadlifts, 10 reps 
15 GHD Sit-ups 
Sprint 50 yards 
5 Muscle-ups 
165-lb. Deadlifts, 10 reps 
15 GHD Sit-ups 
Sprint 100 yards
5 Muscle-ups
165-lb. Deadlifts, 10 reps 
15 GHD Sit-ups 
Sprint 150 yards 
5 Muscle-ups 
165-lb. Deadlifts, 10 reps 
15 GHD Sit-ups 
Sprint 200 yards