mwitching Double Fran (75/55)

8Min Time Cap

Round 1
21-15-9
Athlete 1: Thrusters
Athlete 2: Pullups

Round 2
21-15-9
Athlete 2: Thrusters
Athlete 1: Pullups

Both Athletes will start behind the starting line. At GO, athlete 1 will run down to their barbell and complete 21 thrusters, they then run back to tag athlete 2 who will run down and do all 21 pullups. Athlete 2 will then run down and tag athlete 1 who will do all 15 thrusters, so and so forth. Once Athlete 2 has completed the 9 pullups, Athlete 2 must now go immediately to the barbell to start the 21 thrusters then go tag Athlete 1 who will complete all 21 pullups, so on and so forth. After Athlete 1 completes the 9 pullups they will run back to the start line in which will be their time for the workout.

**Scaled athletes may use a band provided equivalent to the Rogue green #3 band

***Score will be the time completed or the total reps completed at the time cap

Max Weight Complex

Squat Clean + Hang Squat Clean + Shoulder to Overhead

In 6 minutes

At Go, the team will start with an empty bar. Either athlete will load the bar to their desired weight to begin the complex. Athletes may switch out attempts whenever they like. The team score will be the max weight each person was able to accomplish for the complex added together.

For Scaled:

Squat Clean may be a power clean into a front squat

Hang Squat Clean may be a hang power clean into a front squat

Shoulder to overhead has the same standards

When the bar leaves the ground the athlete must receive the bar in a squat or on the way down to a squat. If there is any power clean or pause before the squat, it is a no rep complex. On the hang squat clean the weights may not touch the ground and same rules apply as to receiving the bar into a squat. The shoulder to overhead will start at the shoulders and finish is a fully locked out position with the feet in line with one another before the bar is lowered.

Both athletes will start behind the starting line. At GO, one athlete will run to the bike and the other to the box. One does not have to wait for the other to start. The athlete biking and the athlete doing the box jumps or dumbbell work may swap out whenever they choose.
– Box jump overs the athlete can face whatever direction they choose to jump on the box, full hip extension is not required, and they may jump off the other side or step off. Scaled athletes may do Dumbbell step-overs instead of box jumps.
– FR DB Rev Lunge: The Dumbbells will be held in the front rack position. They are allowed to rest on the shoulders as long as the hands are still in contact with them. The athlete MUST step backward, tap the knee, and return the foot to the set starting position. Then the athlete must do the same on the other leg. After the lunges are completed in the 3rd round, the athlete that completes them must then run through the finish line in which their time will be logged for their score.

*If the score 2 workouts are not completed in time, the total reps completed will be the score.