Beat The Streets 2017 Workouts

Workout 1

Name: WOD 1: Ascent


Description: 6min AMRAP of

20 - 40 - 60 - 80 reps of Alternating DB Snatch @ 50/35 & 35/20

60 DBLU or 120 singles of Jump Rope after each set

One athlete working at a time, tag partner to switch

Athletes will alternate every 10 DB Snatch reps (5 each arm) until all reps are accomplished.
Athletes then must accomplish all jump rope at the end of each set.

Score is total reps
Jump Rope is 50/50

DBLU is when the rope passes under the feet twice, singles is once.

DB Snatch begins with both heads of the DB on the floor and finishes above the head
with the athlete’s Knees, Hips, and Shoulders locked out.


Standards Video: There is no standards video posted

Workout 2

Name: WOD 2: Xendurance


Description: 10min CAP

2 sets of 200m run
40 reps of Power Clean at 155/103 & 115/83
2 sets of 200m run
30 reps of Front Squat at 135/93 & 95/63

One athlete working at a time, tag partner to switch
Athletes will run 1 at a time.
As soon as the FIRST athletes completes the run, a tag must occur, for the SECOND athlete
can begin.
At the end of 2x200m the time is taken for a tie breaker.
Athlete can begin their set of Power Cleans as soon as their partner returns and tags
in
Teams will alternate every 5 reps
Teams will be responsible for their own equipment adjustment, a judge cannot help.


Power Clean, Bar starts on the floor and finishes on the athlete’s front rack with
knees, hips locked out.
Front Squat, Bar starts on the front rack, athlete initiates the squat and descends
to hips
Below the knee line, finished when the athlete returns to full lock out of knees & Hips


Standards Video: There is no standards video posted

Workout 3

Name: WOD 3: Kettlebell Kitchen


Description: 16min CAP

Waterfall, two athletes working at the same time at different stations
As soon as Partner 1 is done with the first station and moves to the next, Partner
2 can immediately begin work.
Partner 2 CAN NOT overtake Partner 1 and must wait until Partner 1 completes the station
and moves one.


Athletes must continue to Row until all Cals are completed - no coasting
Lunges are in place, knee touches the ground, full lock out stand
Kettlebell swings, full extension of Knees, Hips and Arms overhead


Standards Video: There is no standards video posted

Workout 4

Name: Floater WOD: Atlas


Description: 3min AMRAP

Partner 1 runs to the station while Partner 2 starts on the bike
Partner 1 will lift and chuck/throw/roll the bouy up and over the hay bales
Then, perform 1 burpee over hay bale
Each Athlete must spend at least 1 minute per station
Tag and switch happens at the bike with Athlete running back buoy
Score is total Burpee & Bouy over hay bale + Cals on bike

Point is scored when the athlete has touched the other side


Standards Video: There is no standards video posted

Workout 5

Name: FINAL WOD


Description: 10 AMRAP
With Weight Vest
Buy In: 50 Air Squats
One Athlete Working At A Time
5 Shoulder To Overhead
10 Deadlifts
15 Box Step Overs
Run to Tag Teammate
RX: 115/83 Vest 20# For Both, 24"
Scaled: 95/63 Vest 10# For Both, 20"


Standards Video: There is no standards video posted