Tracey

For time;

21  60kg Deadlift

21  Burpees
400m Row

15  60kg Front Squat
15  Pull ups
50 dou­ble unders

9  60kg Clean and Press
9  KTE
400m run

On Christ­mas Eve 1974,Cyclone Tracey struck the city of Dar­win in the North­ern Ter­ri­tory. One hun­dred and ninety-five mil­lime­ters of rain fell in less than nine hours, and winds of around 250 km per hour flat­tened the city. In terms of dam­age to a com­mu­nity, Cyclone Tracy remains Australia’s most destruc­tive for prop­erty dam­age.& 71 peo­ple where killed, and many thou­sands injured. Of a pop­u­la­tion of 43,000, 25,000 were left homeless.

Vic­tor

For time:

30 reps of two posi­tion cleans 60kg

Ter­ri­to­rian Total

Max pull-ups
(Kip­ping, strict, any way to get chin over  bar)

Max Squats
(Must be unbro­ken, in the same posi­tion, below parallel)

Max HSPU
(Must be unbro­ken, in the same posi­tion, Till head kisses  ground, if you stop for more than 2 sec­onds  then that’s your score)

Max DU
(Must be unbroken)

Max Push-ups
(Must be unbro­ken, in the same posi­tion, chest and thighs to the ground)

- Must be done in this order,
– If you stop for more than 2 sec­onds  then that’s your score,
– 3 min­utes rest in between each exer­sice,
– Your “Ter­ri­tory Total” is all scores added together then divided by 5 to give your Total.

Eg: Pull-up=30
Squats=100
HSPU=20
DU=50
Push-up=60

Ter­ri­tory Total = 52

The Step­per

For Time:
Strict Pull-ups    10–9-8–7-6–5-4–3-2–1
Push-ups    3–6-9–12-15–17-19–21-24–27-30

Do 10 strict pull-ups then 3 push –ups so on and so forth till you are at 1 pull-up and 30 push-ups.

1 Minute Madness

5 rounds of:

1min DU
1min sit ups
1min Dumb­ell snatch(20kg/10kg)
1min rest

Score is total reps for each round, added together and divided by 5.

Num­ber of View :2318