Flex Events

Flex On the Beach/Workouts

We are hard at work on this years FLEX on the Beach programming. The 2017 FLEX on the beach workouts are coming soon.

In the meantime, take a look at last years workouts and feel free to give them a try. Remember team work makes the dream work. Grab your friends and practice up.

WOD #1: “The Complex”

In minutes 0-10

Each athlete finds max weight on the complex of

1 Snatch + 2 Overhead Squats

In minutes 10-20

Each athlete finds max weight on the complex

1 Clean + 2 Front Squats

Score is heaviest combined total of all four athletes.

* Scaled division will select one male and one female to complete the snatch complex and the other male and female to complete the clean complex.

Notes:

Clips must be used at all times

All athletes can help load the bar

Power/Squat/Hang Snatches and Power/Squat/Hang Cleans are acceptable

All lifting will be done on a stable lifting surface

The first snatch or clean does not count towards the two following squats

WOD #2: “Baywatch Bonanza”

Same gender Tandem
Females will begin

 

8 min AMRAP

Alt Rounds of:

5 Chest to bar Pull ups *chin over bar for scaled division

10 Shoulder to overhead (135/95) (95/65)

15 Air squats

 

1 Min Reset

 

Then the men tandem will go.

 

8 min AMRAP

Alt Rounds of:

5 Chest to bar Pull ups *chin over bar for scaled division

10 Shoulder to overhead (135/95) (95/65)

15 Air squats

 

 

Score is total combined number of reps

*Each round is 30 reps

 

Workout Summary

The workout will begin with the female tandem performing alternating rounds of 5 C2B pull ups, 10 STO @ (135/95) (95/65)and 15 air squats. Only 1 partner may work at time. They must finish the entire round before tagging their partner in.  Once the 8 mins is complete, there will be a 1 min reset for the men to change the weight. At the 9 min mark the men will begin and start from scratch.

 

Scaled division. Partners may tag in and out at anytime to help complete the work. If neither partner can perform pull ups, partner assisted pull ups will be allowed. However teams who choose that option will be ranked below all teams who perform at least 1 unassisted pull up.

 

WOD #3 “I Flex, You Flex, We Flex”

20 Min Time cap

Male/ Female combination waterfall chipper

Partner 400 m run

Then divide

80 Alt Weighted Lunges (45/25)

60 Kettle bell Swings (70/55) (55/35)

40 Burpee box jump overs (20)  *scaled division may step over

60 Kettle bell swings (55/35) (35/25)

80 Alt weighted Lunges (45/25)

Partner 400 m run

 

 

The workout will begin with a male/ female combination running 400 meters together.

 

 

Once they complete the run, combination B can begin the partner run while combination A moves on to the 80 lunges. They will continue through the chipper and end with a partner 400 meter run.

 

 

Each tandem will divide the work how they see fit. Only 1 partner within the tandem can work at time. The second tandem may not pass the first tandem or begin any work until they have completed the entire task that is in front of them.



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