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2009 Games Workouts
8
For Time
Event 1
7-k Hill Run
For Time
Event 2
Men - Deadlift 1 rep every 30 seconds, moving from 315 lb. to 505 lb. in 10-lb. increments. Women - Deadlift 1 rep every 30 seconds, moving from 185 lb. to 375 lb. in 10-lb. increments.
For Time
Event 3
170-meter Hill Sprint with 35-lb. sandbags (2 sandbags for men, 1 for women).
For Time
Event 4
Row 500 meters Pound a stake into the ground Row 500 meters (4-foot stake for men, 3-foot stake for women)
For Time
Event 5
3 rounds for time of: 30 Wall-ball Shots (20/14 lb.) 30 Squat Snatches (75/45 lb.)
For Time
Event 6
Barbell snatch, 1 rep max
Total Reps
Event 7
8-min. AMRAP of: 4 Handstand Push-ups 8 Kettlebell Swings (32/24 kg) 12 GHD Sit-ups
For Time
Event 8
For time: 15 Cleans (155/100 lb.) 30 Toes-to-Bars 30 Box Jumps (24/20 in.) 15 Muscle-ups 30 Dumbbell Push Presses (40/25 lb.) 30 Double-unders 15 Thrusters (135/95 lb.) 30 Pull-ups 30 Burpees 300-foot Overhead Walking Lunges (45/25 lb.)
