Competition Corner

"Laura"

30 cal row ______
20 burpees _____
10 worm cleans _____
30 cal row ______
20 burpees _____
10 worm cleans _____
30 cal row ______
20 burpees _____
10 worm cleans _____
30 cal row ______
20 burpees _____
10 worm cleans _____
13 MIN AMRAP (SCORE IS TOTAL REPS)
AMRAP of 30 cals row, 20 burpees over worm, 10 worm cleans
Workout Flow:
At the count of “3,2,1 GO” the team will run to the worm and clean the worm to their shoulders as a team.  Once the worm is successfully cleaned, 1 teammate may leave the worm to start rowing (while the other 3 remain holding the worm on their shoulders).
The teammates can swap in-and-out on the rower at any time, but the worm cannot touch the floor.  Dropping the worm before the team accumulates 30 calories will result in a penalty.
As soon as the team accumulates 30 calories on the rower, the team may drop the worm. The entire team then does 20 worm facing synchro burpees over the worm.
Then the team completes 10 worm cleans (ground to shoulder, then back to ground).
This is an AMRAP, upon finishing the 10 worm cleans the team starts over (back to the rower).  After the 10th clean, the team can keep the worm on the shoulders and 1 athlete can leave the worm to start rowing.  The worm may also be dropped after the 10th clean without a penalty.
Additional Details:
Penalty:  While 1 athlete is rowing, if the worm is put down (or even touches the ground) - the person rowing must stop and return to the worm.  The worm must be cleaned back up by all 4 teammates before rowing can resume.
Rowing:  Pulling using a Concept 2 rower. The judge will manage the screen. This work can be split up in any fashion.
Synchro Burpees: For the rep to count, synchronization happens when all four team members on the ground, facing the worm, AND their chest, hips, & thigh making contact with the ground at same time.  Synchronization is NOT required on the jump/stepover.  (RX: two foot jump/Scaled:  any jump or step over allowed).
Worm Cleans:  The team must clean worm to shoulder and display control with worm on shoulders of all 4 teammates for a good rep.  Athletes must all clean the worm to the same side (same shoulder) and must all be facing forward in the same direction. Athletes can alternate sides for the clean however they wish, there is no requirement for alternating.