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
