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Lydia Koa 11/17/2018 2018 Energy Games Partner Chipper MM + FF for Time

50/40 Cal Bike + 50/40 Cal Row (Pair Total; Switch whenever)

50 Front Squats (135/95) (Pair Total; Switch whenever)

50 Box Jump Overs (30/24) (Pair Total; Switch whenever)

*CAP 15 Min		 13m 57s
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Max Lifts In 3 minutes one M/F Pair will each establish a max:

3 RM Thruster

* 1 minute after the lifting window is complete, athletes will start the Sprint Crawl;
* 1 minute after the lifting window is complete, the second pair of athletes will begin their lifts.

In 3 minutes one M/F Pair will each establish a max:

5 RM Overhead Squat		 665 lbs
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Sprint Crawl For Total Time
Each M/F Pair Park Lap + Low Crawl		 3m 41s
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Odd March For Time
2 Rounds
20 Syncro KB/DB Facing Burpees
25 ft Syncro OH Walking Lunges

2 Rounds
20 Syncro Shoulder to Overhead
25 ft Syncro OH Walking Lunges

2 Rounds
20 Syncro Hang Snatches
25 ft Syncro OH Walking Lunges

*Performed with 2 KBs (1.5/1 pood) and 2 DBs (50/35)

*CAP 15 Minutes		 11m 15s
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Rope-nastics Athlete 1
4 Min AMRAP
35 Double Unders
15 Pull Ups

Athlete 2
4 Min AMRAP
40 Double Unders
10 Toes to Bar

Athlete 3
4 min AMRAP
45 Double Unders
5 Bar Muscle Ups

Athlete 4
4 Min AMRAP
48 Double Unders
2 Rope Climbs

This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total reps complete across all 4 AMRAPs.		 759 reps
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Rope-nastics Athlete 1
4 Min AMRAP
35 Double Unders
15 Pull Ups

Athlete 2
4 Min AMRAP
40 Double Unders
10 Toes to Bar

Athlete 3
4 min AMRAP
45 Double Unders
5 Bar Muscle Ups

Athlete 4
4 Min AMRAP
48 Double Unders
2 Rope Climbs

This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total reps complete across all 4 AMRAPs.		 759 reps
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Rope-nastics Athlete 1
4 Min AMRAP
35 Double Unders
15 Pull Ups

Athlete 2
4 Min AMRAP
40 Double Unders
10 Toes to Bar

Athlete 3
4 min AMRAP
45 Double Unders
5 Bar Muscle Ups

Athlete 4
4 Min AMRAP
48 Double Unders
2 Rope Climbs

This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total reps complete across all 4 AMRAPs.		 759 reps
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Rope-nastics Athlete 1
4 Min AMRAP
35 Double Unders
15 Pull Ups

Athlete 2
4 Min AMRAP
40 Double Unders
10 Toes to Bar

Athlete 3
4 min AMRAP
45 Double Unders
5 Bar Muscle Ups

Athlete 4
4 Min AMRAP
48 Double Unders
2 Rope Climbs

This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total reps complete across all 4 AMRAPs.		 759 reps
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Rope-nastics Athlete 1
4 Min AMRAP
35 Double Unders
15 Pull Ups

Athlete 2
4 Min AMRAP
40 Double Unders
10 Toes to Bar

Athlete 3
4 min AMRAP
45 Double Unders
5 Bar Muscle Ups

Athlete 4
4 Min AMRAP
48 Double Unders
2 Rope Climbs

This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total reps complete across all 4 AMRAPs.		 759 reps
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Rope-nastics Athlete 1
4 Min AMRAP
35 Double Unders
15 Pull Ups

Athlete 2
4 Min AMRAP
40 Double Unders
10 Toes to Bar

Athlete 3
4 min AMRAP
45 Double Unders
5 Bar Muscle Ups

Athlete 4
4 Min AMRAP
48 Double Unders
2 Rope Climbs

This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total reps complete across all 4 AMRAPs.		 759 reps
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Rope-nastics Athlete 1
4 Min AMRAP
35 Double Unders
15 Pull Ups

Athlete 2
4 Min AMRAP
40 Double Unders
10 Toes to Bar

Athlete 3
4 min AMRAP
45 Double Unders
5 Bar Muscle Ups

Athlete 4
4 Min AMRAP
48 Double Unders
2 Rope Climbs

This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total reps complete across all 4 AMRAPs.		 759 reps
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Rope-nastics Athlete 1
4 Min AMRAP
35 Double Unders
15 Pull Ups

Athlete 2
4 Min AMRAP
40 Double Unders
10 Toes to Bar

Athlete 3
4 min AMRAP
45 Double Unders
5 Bar Muscle Ups

Athlete 4
4 Min AMRAP
48 Double Unders
2 Rope Climbs

This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total reps complete across all 4 AMRAPs.		 759 reps
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Rope-nastics Athlete 1
4 Min AMRAP
35 Double Unders
15 Pull Ups

Athlete 2
4 Min AMRAP
40 Double Unders
10 Toes to Bar

Athlete 3
4 min AMRAP
45 Double Unders
5 Bar Muscle Ups

Athlete 4
4 Min AMRAP
48 Double Unders
2 Rope Climbs

This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total reps complete across all 4 AMRAPs.		 759 reps
Performed as RX
Lydia Koa 11/17/2018 2018 Energy Games Rope-nastics Athlete 1
4 Min AMRAP
35 Double Unders
15 Pull Ups

Athlete 2
4 Min AMRAP
40 Double Unders
10 Toes to Bar

Athlete 3
4 min AMRAP
45 Double Unders
5 Bar Muscle Ups

Athlete 4
4 Min AMRAP
48 Double Unders
2 Rope Climbs

This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total reps complete across all 4 AMRAPs.		 759 reps
Performed as RX
Lydia Koa 10/21/2017 2017 Energy Games Synchro Couplet 10 min AMRAP
M/F Pair 1:
10 Syncro Overhead Squats (95/65)
10 Syncro Toes to Bar
M/F Pair 2:
10 Syncro Overhead Squats (95/65)
10 Syncro Toes to Bar
 160 reps
Performed as RX
Lydia Koa 10/21/2017 2017 Energy Games Burpee Sprint Completed as a Relay:
4 Rounds
20 Parallette Facing Burpees
Run 1 Lap
*CAP 15 min		 12m 22s
Performed as RX
Lydia Koa 10/21/2017 2017 Energy Games Rig Chipper 4 Person Relay
600m Row
21 Front Squats (135/85)
15 Hang Power Clean (135/85)
9 Pull Ups
*CAP 18 min
*Once an athlete completes the row, the next athlete may begin (waterfall style)
*Athletes may only move to the barbell once the previous athlete has reached the finish mat
 13m 28s
Performed as RX
Lydia Koa 10/21/2017 2017 Energy Games Snatch/Carry/Sprint As a Team
300 Alternating DB Snatch (50/30)
4 x 160ft Buddy Carry (each)
Partner M1 carries M2 / Partner F1 carries F2 160ft
Partner M2 carries M1 / Partner F2 carries F1 160ft
160 ft Sprint with DBs
*CAP 15 min
*For the DB Snatch - Partition as needed, Advance both DBs every 20 Reps, No minimum work requirement		 11m 29s
Performed as RX
Lydia Koa 10/21/2017 2017 Energy Games Floater For time
400 Double Unders
1 Athlete completes double unders
2 Athletes (M/F) must hold ????? for reps to count
Switch as needed
*CAP 5 min
 5m 18s
Performed as RX