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2017 West Virginia Functional Fitness Open

Workout

15 min AMRAP

Rx 
60 double unders
40 wall balls Men 20/ Women 14
20 cal row
10 burpees

Masters 40-49
60 double unders
40 wall balls Men 20/ Women 14
20 cal row
10 burpees

masters 50+
60 single unders
40 wall balls Men 20/ Women 14
20 cal row
10 burpees

*Any questions please email info@strongtowerfit.net 

Workout Standards

This is a 15 Min AMRAP (As Many Rounds As Possible)

Athletes must complete the workout in the order that it is listed and must complete all reps of the movement before they can advance to the next movement.
RX
1st Movement: Double Unders
Athletes must have the jump or speed rope completely pass both feet twice in one jump for the rep to count.  If the rope does not completely pass both of the athlete's feet twice before the athlete lands from the jump this would be a no rep.

2nd Movement: Wall balls 
Athletes must have the correct weighted wallball (Men is 20lbs, Women is 14lbs). The Athlete must measure, hit a 10 ft target during this movement.  The full movement starts with the athlete holding the wall ball, completing a squat where the athlete's hips break parallel, then the Athlete will explode out of the squat throwing the wall ball at or above the 10-foot mark. This will complete one rep. If the athlete's hips don't break parallel or the wall ball doesn't fully reach the 10-foot mark that would be a no rep.  If the athlete is no repped the next rep will start with the next parallel squat.  

3rd Movement: Cal Row
The athlete can have someone turn on the rower before they get to it.   No touching of the rower by other individuals is allowed.  They athlete must start at 0 calories every round.  The Athlete can set the resistance to whatever resistance they prefer.

4th Movement: Burpees
This movement will begin with the athlete standing.  The athlete then must advance to laying flat on the ground, the athlete's chest must touch the ground before they are able to stand back up.  Once the athlete has reached a standing position they must then jump high enough that both feet leave the ground.  If the Athlete fails to touch their chest to the ground each rep or doesn't jump high enough that both feet don't come off the ground that will result in a no rep.  The next rep will begin once the athlete is standing upright. 

Masters 40-49
1st Movement: Double Unders
Athletes must have the jump or speed rope completely pass both feet twice in one jump for the rep to count.  If the rope does not completely pass both of the athlete's feet twice before the athlete lands from the jump this would be a no rep.

2nd Movement: Wall balls 
Athletes must have the correct weighted wallball (Men is 20lbs, Women is 14lbs). The Athlete must measure hit a 10 ft target during this movement.  The full movement starts with the athlete holding the wall ball, completing a squat where the athlete's hips break parallel, then the Athlete will explode out of the squat throwing the wall ball at or above the 10-foot mark. This will complete one rep. If the athlete's hips don't break parallel or the wall ball doesn't fully reach the 10-foot mark that would be a no rep.  If the athlete is no repped the next rep will start with the next parallel squat.  

3rd Movement: Cal Row
The athlete can have someone turn on the rower before they get to it.   No touching of the rower by other individuals is allowed.  They athlete must start at 0 calories every round.  The Athlete can set the resistance to whatever resistance they prefer.

4th Movement: Burpees
This movement will begin with the athlete standing.  The athlete then must advance to laying flat on the ground, the athlete's chest must touch the ground before they are able to stand back up.  Once the athlete has reached a standing position they must then jump high enough that both feet leave the ground.  If the Athlete fails to touch their chest to the ground each rep or doesn't jump high enough that both feet don't come off the ground that will result in a no rep.  The next rep will begin once the athlete is standing upright. 

Masters 50+
1st Movement: Singles
Athletes must have the jump or speed rope completely pass both feet once in one jump for the rep to count.  If the rope does not completely pass both of the athlete's feet once before the athlete lands from the jump this would be a no rep.

2nd Movement: Wall balls 
Athletes must have the correct weighted wallball (Men is 20lbs, Women is 14lbs). The Athlete must measure hit a 9 ft target during this movement.  The full movement starts with the athlete holding the wall ball, completing a squat where the athlete's hips break parallel, then the Athlete will explode out of the squat throwing the wall ball at or above the 9-foot mark. This will complete one rep. If the athlete's hips don't break parallel or the wall ball doesn't fully reach the 9-foot mark that would be a no rep.  If the athlete is no repped the next rep will start with the next parallel squat.  

3rd Movement: Cal Row
The athlete can have someone turn on the rower before they get to it.   No touching of the rower by other individuals is allowed.  They athlete must start at 0 calories every round.  The Athlete can set the resistance to whatever resistance they prefer.

4th Movement: Burpees
This movement will begin with the athlete standing.  The athlete then must advance to laying flat on the ground, the athlete's chest must touch the ground before they are able to stand back up.  Once the athlete has reached a standing position they must then jump high enough that both feet leave the ground.  If the Athlete fails to touch their chest to the ground each rep or doesn't jump high enough that both feet don't come off the ground that will result in a no rep.  The next rep will begin once the athlete is standing upright. 

Support

If you have any questions about the workouts and standards, please contact the event organizer, TATE LINDERinfo@strongtowerfit.net

If you have questions about submitting your score visit the Help Center on how to submit online scores here