2015 Battle of the Boro Workouts:
In 6 minutes establish the following:
1RM Clean n Press
-Clean (anyway possible)
-Press is a Strict Press (Your knees and hips must remain locked through the whole movement)
-Snatch IWF Rules- (Anyway possible with a single continuous pull from the floor)-Yes you can Power Snatch if needed!
(It is gripped, palms downwards and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. During this continuous movement, the barbell may slide along the thighs and the lap. No part of the body other than the feet may touch the platform during the execution of the lift. The weight, which has been lifted, must be maintained in the final motionless position, arms and legs extended, the feet on the same line, until the referees give the signal to replace the barbell on the platform. The lifter may recover in his or her own time, either from a split or a squat position, and finish with the feet on the same line, parallel to the plane of the trunk and the barbell. The referees give the signal to lower the barbell as soon as the lifter becomes motionless in all parts of the body.
Scaled-9 minute AMRAP
Buy in: 800m Run + 20 Lateral Burpees, then AMRAP w/ remaining time:
RX- 9 minute AMRAP
Buy in: 800m Run + 20 4”Plate Burpees, then AMRAP w/ remaining time:
(T2B+C2B PULL UP COMPLEX)=1 REP
Score will be based on # of reps completed in AMRAP
*All burpees must be done in divides of 5s
**All athletes must Run 800m but team can share the 20 Burpees
***1st teammate back from run can start the work on the Burpees
(9 minute AMRAP)
Calories on Rower
*RX Weights-205/135—185/125—155/105lbs (155/105 will used for the rounds of 30,40,50s)
*Scaled Weights-145/95—115/75—95/65lbs (95/65 will used for the rounds of 30,40,50s)
-GTO-The standard is to touch the bar to the ground and locked out overhead and under control as efficiently as possible for each rep. This is typically performed as either a Power Snatch, Power Clean and Jerk or Power Clean and Push Press.
-Complete 10 GTO & 10 Calories before moving on to round of 20’s. Partial/ Divide reps anyway you want.
-Weights must be changed by athlete not on the rower.