Loco Leprechaun Throwdown Workouts

Workout 1

Name: Iron Shamrock


Description: 7 minutes for both partners to establish a max for the complex:
1 Power Clean
1 Hang Squat Clean
1 Split Jerk

There will be one barbell at each station. Immediately after move on to Iron Shamrock Part II


Standards Video: Standards Video Link


Workout 2

Name: Iron Shamrock Part II


Description: At the 7:00 minute mark the team will perform a max effort 500m row.

There will be one rower at each station. Rower can be set up prior to the seven minute mark and athlete can be seated and strapped in. Handle remains in the holster until the 7:00 minute mark and then the row can be broken up however the team chooses (one athlete may complete entire row if desired)


Standards Video: Standards Video Link


Workout 3

Name: Wait, Hold my Beer!!


Description: RX:
15 HSPU
25 Deadlift (225,155)
35 Pull-ups
45 Wall Balls (20,14) both to 10'
110 Double Unders
45 Wall Balls
35 Pull-ups
25 Deadlift
15 HSPU
Scaled:
15 Hand release push-ups
25 Deadlift (155,105)
35 Jumping Pull-ups
45 Wall Ball (14,10) both to 10'
220 Single Unders
45 Wall Balls
35 Jumping Pull-ups
25 Deadlift
15 Hand release push-ups
All reps can be broken up however team wants. There are no minimum required reps for each athlete (ie. One athlete on team CAN do all HSPU)
Videos of standards will be posted closer to the competition!


Standards Video: Standards Video Link


Workout 4

Name: House of Pain


Description: 27-21-15-9

RX:
Calories on Assault Bike
Toes to Bar
Burpee Box Jump Over (24,20)

Scaled:
Calories on Assault Bike
Knees to 90
Burpee Box Jump (24,20) (Step-ups allowed)

10 minute time cap

Standards videos coming soon!!!


Standards Video: Standards Video Link


Workout 5

Name: Floater


Description: AMRAP 2 of back squats (135,95)


Standards Video: There is no standards video posted

Workout 6

Name: Final


Description: Each team must complete 3 bar muscle ups (can be completed by 1 athlete)

IF YOU DON’T COMPLETE THE MUSCLE UPS THE FIRST ROUND, YOU CAN TRY AGAIN IN ROUND 2-4

After 3 Bar Muscle Ups, in remaining time, AMRAP snatches at a weight the athletes pick. Each athlete must perform AT LEAST 1 snatch each round.

THE WEIGHT DOES NOT CHANGE DURING THE WOD!
Score = Max number of snatches x weight of snatch ie: 100 reps x 30 lbs = 3,000


Standards Video: There is no standards video posted