Competition Corner

#2 Koda Built brought to you by Kona Built Woodworks

8 Min AMRAP
2 Partners Relay Rounds
Each Partner can only row 1 time in the 8 minute window
Any calories left to complete will be reduced from the score.
Any cals over the 150/120 total will be added to the score
8 Minute AMRAP
10 Hang Power Cleans
40ft Front Rack Lunge
*150/120 Calorie Row*
Rx: 115/75
Masters: 95/65
Scaled: 75/55
TIME CAP: 8:00
FLOW: Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” all 3 teammates may enter the competition floor.
One athlete will begin rowing while the other two athletes work on completing the couplet of hang power cleans and front rack lunges. The athletes may rotate at any time between the couplet and the rower, but once an athlete has left the rower, that athlete may never return to the rower. The athletes working on the couplet must rotate after each round of the couplet.
STANDARDS:
Hang Power Clean. In the hang power clean, the bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip. The bar must be received in the front rack position in one motion from the hang position, anywhere above the knee. The hip crease may not pass below the top of the knee in the receiving position for the repetition to count as a power clean. Full extension of the hips and knees must be achieved with the bar in the front rack position for the rep to count.
Front Rack Lunge. Each lunge begins with the barbell securely in the front rack position, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The rep will be counted when the athlete stands tall at the completion of the movement. For the final repetition at the end of the marked distance, the front foot must pass completely across the marked line designating the completion of the distance and the athlete must stand tall with the barbell in the front rack.
Row. The monitor will be set to count up as the team works. The athletes may not touch the monitor. The monitor will not be reset for the duration of the workout.
SCORING: This workout is for repetitions.