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Heart & Swole: February, 13, 2016

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Screen Shot 2016-02-10 at 10.39.00 PMHeart & Swole Event Website Found HERE

Details
Event Divisions: RX, Scaled
Grab your favorite “Swolemate” and reserve your spot for our
Valentine’s Day “Heart and Swole” Partner Competition
(Male/ Female)
25 Rx spots
25 Scaled spots
3 events + Final event for top 5 teams
Awards for top 5
$150 per team

Standards:

Rx
Double unders
G2OH 135/95
Deadlift 225/155
Chest to bar pullups
Toes to bar
HSPU
KB overhead swing 75/53

Scaled
Single unders
G2OH 95/65
Deadlift 185/115
Ring rows
Abmat situps
KB overhead swing 53/35

All events and registration to come in the next week.

Event WODS

Event #1 Part 1 Row max calories
Event #1 10:00 EMOM Part 1) Score is Total calories rowed Part 2) Score is Total Reps on kb swings At 3,2,1 go… 00:00-01:00 Partner 1 will row for calories Partner 2 will complete 7 toes-to-bar, 7 box jumps, and then complete as many reps as possible of overhead kettlebell swings with time remaining within the minute. Athletes MUST switch every minute, on the minute, following this structure. Rx T2B, 30″/24″ box (no step ups,) #53/35 kb Scaled Abmat situps, 24″/20″ box (step ups OK,) #53/35 kb russian swing More specifics; It does not matter who you start on which part, but you must follow the structure of the workout throughout. No doubling up. Kettlebell swings must be locked out and counted as a rep before the beep for the minute switch. If you do not complete the 7 reps of T2B or abmats and the box jumps you score no points for that round. We will release standards and scoring values at a later date.
Event #1 Part 2 KB swing score
For your paranoid pleasure…. here is Event #1 10:00 EMOM Part 1) Score is Total calories rowed Part 2) Score is Total Reps on kb swings At 3,2,1 go… 00:00-01:00 Partner 1 will row for calories Partner 2 will complete 7 toes-to-bar, 7 box jumps, and then complete as many reps as possible of overhead kettlebell swings with time remaining within the minute. Athletes MUST switch every minute, on the minute, following this structure. Rx T2B, 30″/24″ box (no step ups,) #53/35 kb Scaled Abmat situps, 24″/20″ box (step ups OK,) #53/35 kb russian swing More specifics; It does not matter who you start on which part, but you must follow the structure of the workout throughout. No doubling up. Kettlebell swings must be locked out and counted as a rep before the beep for the minute switch. If you do not complete the 7 reps of T2B or abmats and the box jumps you score no points for that round. We will release standards and scoring values at a later date.

Event #2 Barbells and upside down
Event 2 Male athlete = MA Female athlete = FA For time with a 12:00 cap; Rx division: MA Deadlift 225# x 21 reps FA Deadlift 155# x 18 reps MA Handstand Pushups x 18 reps FA HSPU x 15 reps MA Clean 165# x 15 reps FA Clean 115# x 12 reps MA HSPU x 12 reps FA HSPU x 9 reps MA Snatch 135# x 9 reps FA Snatch 85# x 6 reps MA HSPU x 6 reps FA HSPU x 3 reps Scaled division: MA Deadlift 185# x 21 reps FA Deadlift 115# x 18 reps MA Hand release pushups x 18 reps FA HRPU x 15 reps MA Clean 135# x 15 reps FA Clean 85# x 12 reps MA HRPU x 12 reps FA HRPU x 9 reps MA Ground to overhead (snatch or clean and press) 95# x 9 reps FA G2OH 65# x 6 reps MA HRPU x 6 reps FA HRPU x 3 reps Athletes will start behind start line, at 3,2,1 Go Male athlete will start reps, he must finish his entire set then tag female athlete to start her first set. Athletes must complete their entire set before progressing onto next set. Athletes will be working off one mens bar and one womens bar, sharing a HSPU station. Athletes or partner can change each others weights during their sets. This event is for time, fastest time wins. If you do not finish within the time cap you will have your max time plus seconds per rep not completed.

Event #3 Part 1
Event 3! 2 part WOD scored separately. 13:00 Cap Rx Division Part 1 For time: 100 double unders PER partner, partner one must finish all 100 then partner two must finish all 100. 50 wall balls #20/14 to 10 foot target, shared reps, one at a time. 50 burpees to target, one partner to 7’3″ bar, one to 8′ bar, reps shared, one at a time. 50 pullups, shared reps, one at a time. Score is time completed. Part 2 With remaining time (so the faster you finish chipper, the more time you have) For max load: Partner One, max clean and jerk, from the floor. Partner Two, max over head squat, out of the rack. You have one judge per team, so one attempt at a time. Either male or female can perform either lift, but may not change once event starts. Partner may help rerack weights. Score is total of combined best lifts. Scaled Division Part 1 For time: 200 single unders, shared reps, one partner at a time. 50 wall balls #14/10 to 10 foot target, shared reps, one at a time. 50 burpees to target, one partner to 7’3″ bar, one to 8′ bar, reps shared, one at a time. 50 ring rows, shared reps, one at a time. Score is time completed. Part 2 With remaining time (so the faster you finish chipper, the more time you have) For max load: Partner One, max clean and jerk, from the floor. Partner Two, max front squat, out of the rack. You have one judge per team, so one attempt at a time. Either male or female can perform either lift, but may not change once event starts. Partner may help rerack weights. Score is total combined best lifts.

Event #3 Part 2
Event 3! 2 part WOD scored separately. Part 2 With remaining time (so the faster you finish chipper, the more time you have) For max load: Partner One 3 rep Complex of: x1 Squat clean thruster x1 Hang squat clean thruster x1 touch and go clean and jerk Partner Two, 3 rep max over head squat, out of the rack. You have one judge per team, so one attempt at a time. Either male or female can perform either lift, but may not change once event starts. Partner may help rerack weights. Score is total of combined best lifts. Scaled Division Part 2 With remaining time (so the faster you finish chipper, the more time you have) For max load: Partner One, 3 rep max shoulder to overhead. Partner Two, 3 rep max front squat, out of the rack. You have one judge per team, so one attempt at a time. Either male or female can perform either lift, but may not change once event starts. Partner may help rerack weights. Score is total combined best lifts.

Samy Daghir

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