IMG_1765

Ladies and gentlemen, boys and girl the workouts for this years “Resolution Revolution 3” are………………..

Big Dawgs Division

#1

“Snatch Max”

10 minute time limit to build up to:

2 Full Snatches + 1 OHS

 

Standards:

-Hips below parallel

-Hip Open at the top

-Last rep: hips must be open and shoulders locked out

 

#2

“20 Minutes of Hill”

AMRAP 20 minutes

1 Hill Run

20 Front Squats, 185/135

30 Partner HSPU (strict)

 

Standards:

-Hill: starts at teams bar, touched pole at the top of the hill (need a judge there), and both touch bar before starting FS.

-FS: hips below paralell, hips open at the top,

-HSPU: partner held is vertical, head touches ground, arms fully locked out at top and vertical

#3

“10 minutes of everyones favorites”

(12’/10’) 100 Wallballs, 20/14

then…..

5 Burpees

5 Pull-ups

Standards:

-WB: hips below parallel, ball touches targets

-Burpees: hips/chest touches the floor, full extension at the top with a hands clapping over head

-Pull-ups: chip over bar, arms fully extended at the bottom

Pups Division/Bulldogs Division

#1

“Snatch Max”

10 minute time limit to build up to:

2 Full Snatches + 1 OHS

 

Standards:

-Hips below parralell

-Hip Open at the top

-Last rep: hips must be open and shoulders locked out

 

#2

“20 minutes of hill”

AMRAP 20 minutes

1 Hill Run

20 Front Squats, 135/95

30 Partner HSPU (strict)

 

Standards:

-Hill: starts at teams bar, touched pole at the top of the hill (need a judge there), and both touch bar before starting FS.

-FS: hips below paralell, hips open at the top,

-Push-ups: partner hold partner feet with locked out knees, hand-release at the bottom of push-up, the snake is permitted however MUST be locked out at the top of the push-up

 

#3

“10 minutes of everyones favorites”

100 Wallballs, 20/14

 then…..

 5 Burpees

5 Pull-ups

 

Standards:

-WB: hips below parallel, ball touches targets

-Burpees: hips/chest touches the floor, full extension at the top with a hands clapping over head

-Pull-ups: chip over bar, arms fully extended at the bottom