18 MINUTE TIME CAP.


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SCORING:

5 Times will be recorded for each team; an overall event time (from start to finish) as well as 4 individual 400m run times.


START:

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*At Park Road end of Bldg. 7., Partner A will begin and do 15 KB Overhead swings. Then Partner B finishes with 15 more swings For an accumulated 30 swings. (M 53# F 35#)
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*2 Man Lid push (no weight/bring GLOVES!) starting at one end of Bldg. 7 and finishing at opposite end of Bldg. 7 – BOTH team members hands must remain on lid at all times.

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*20 Total Burpee Plate Jump-overs; Must alternate turns with Partner

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*400 meter Run (stay to LEFT of Saucony banners at the corners of run)

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*40 Total Weighted Sit-Ups (M45# F25#); Each partner must do 20.

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*400 Meter run

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*40 Total Ground To Overhead w/ plate Each partner must do 20.

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*400 Meter run

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*Partner A does 50’ Down and Back Overhead walking lunge. Partner B does the same.

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*LAST 400 Meter run….but runner may not begin until all OH lunge distances are done.


RULES:

  1. As noted above, there are 4 – 400m runs within this phase. Each team member must do AT LEAST ONE run, but after that, which team member does the other 2 runs, is up to the team.
  2. Judges will be counting reps; however, the partner that is performing the LAST 5 reps of each exercise, must count them out loud (36, 37, 38, 39 & 40). Runner cannot leave until 40th rep is done.
  3. FORM STANDARDS:
    Burpees – Chest and Thighs must touch the ground.
    Weighted Sit-Ups – Arms must stay fully extended with plate. Full sit up with head coming through arms at the top.
    Ground To Overhead – Plate must tap ground with each rep. Full extension at overhead with elbows locked out (NO BEND).
    Overhead Walking Lunges – Elbows must be fully extended and plate overhead. With each lunge, back knee must touch the ground. Each step must be a lunge (no shuffling of feet for extra steps/distance between each lunge). Feet must clear both the turn-around line and the finish line.