After spending the day trying to decode Dave Castro’s chalkboard diagrams and chicken scratch, we now have the official descriptions, movement standards and full event demos.
Event 1
For time (next pair starts when pair finishes all work):
MF Pair 1 (each):
500-m run
24 strict handstand push-ups
24 dumbbell snatches
MF Pair 2 (each):
500-m run
28 strict handstand push-ups
28 dumbbell snatches
MF Pair 3 (each):
500-m run
32 strict handstand push-ups
32 dumbbell snatches
Men snatch 80-lb. dumbbell
Women snatch 55-lb. dumbbell
Order: MF, MF, MF
Time cap: 25 minutes
Event 2
For time:
40 Worm thrusters
40 Worm burpees
30 Worm thrusters
30 Worm burpees
Order: Full team
Time cap: 15 minutes
Event 3
For time (next pair starts when pair finishes all work):
MM Pair:
20-cal. Assault AirBike (each)
50 synchro wall-ball shots
20 synchro bar muscle-ups
20-cal. row
FF Pair:
15-cal. Assault AirBike (each)
50 synchro wall-ball shots
20 synchro bar muscle-ups
15-cal. row
MF Pair:
20/15-cal. Assault AirBike (each)
50 synchro wall-ball shots
20 synchro bar muscle-ups
20/15-cal. row
Men use a 30-lb. ball
Women use a 20-lb. ball
Order: MM, FF, MF
Time cap: 25 minutes
Event 4
6 rounds for time of:
30 Worm push presses
1 rope climb, each
Order: Full team
Cap: 15 minutes
Event 5
For time, as MMM then FFF trios:
125 chest-to-bar pull-ups w/ 1 teammate in hang
100 toes-to-bars w/ 1 teammate in hang
100 dumbbell overhead squats
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Order: MMM, FFF
Time cap: 20 minutes
Event 6
For time:
50 Worm clean and jerks
Order: Full team
Time cap: 10 minutes
