Competition Corner

"Will Lindsay"

5 synchro burpees   ________
3 Devils Press ____  22 Alt Lunges ____  19 Squats ____
5 synchro burpees   ________
3 Devils Press ____  22 Alt Lunges ____  19 Squats ____
5 synchro burpees   ________
3 Devils Press ____  22 Alt Lunges ____  19 Squats ____
5 synchro burpees   ________
3 Devils Press ____  22 Alt Lunges ____  19 Squats ____
Time: ______________
or Total Reps: ____________
“Will Lindsay” - Army / Special Forces
Relay Style Score:  Time
8 minute cap
3 Devils Press
22 alternating reverse lunges (suitcase hold dbs)
19 goblet squats (with 1 db held as goblet in front of body, 2 hands on 1 head of db)
Before round 1 and between rounds 2-4 all 4 members of the team must do 5 synchro worm facing burpees over The Serpent.
Rx:  50/35 |  Scaled: 35/20
Worm:  45/70/45 for both divisions (3 teammates hold while 1 works)
Flow:
This is relay style for time.  At 3,2,1 go all 4 athletes will complete 5 synchro burpees over the Serpent.  Once complete, 3 athletes will clean the Serpent to their shoulders. Once serpent is on shoulders, Athlete 1 can proceed to the DBs to complete 1 round of 3 Devils Presses, 22 reverse alt lunges and then 19 squats.
Athlete 1 will then return to the rest of the team, at that point the team can drop the Serpent and all 4 athletes will complete 5 synchro burpees over the Serpent.  Once complete, 3 athletes will clean the Serpent to their shoulders and Athlete 2 will run to the DB’s to complete 1 round.
The flow continues until the final athlete finishes and sprints back to the start/finish line.   Each athlete must complete 1 round.
Penalty:  if the Serpent is dropped, the athlete working must return to the Serpent and the entire team must complete an additional 5 synchro burpees.  The athlete can then resume where he/she left off.
FAQ:
Q:  Is any order required?
A:  No athlete order required.  Each athlete must complete 1 round.
Q: How are dumbbells held for the lunges?
A:  Suitcase hold with 1 DB in each hand at side.   Lunges will be performed with 2 DBs.
Q:  How can we hold the DB for the squat?
A:  The squat will be done with 1 DB.  This is a goblet squat with a DB, both hands holding one head of the DB in front of the body
Q:  How are burpees synchronized?
A:  Burpees are synchronized at the bottom on the ground with chest, hips and thighs on the ground at the same time.   Rx must do a two foot jump, scaled can step over The Serpent.
Q:  What is our score if we do not finish?
A:   If you do not complete the workout under the 8 minute cap, each remaining rep will be 1 second added to your 8:00 time.  Team burpees are included in this count.
Q:  Can we grab The Serpent by the straps?
A:  No.   You can pick the sandbag up in any fashion as long as you do not grab the straps.