Wednesday, May 21st Gymnastics: 8 EMOM Odd: 30 second Handstand hold Even: 20 second L-Sit hold Strength: CLEAN LADDER 15 minute Running Clock - 3 minute AMRAP of Burpee-Buy-In....Each rep scores as 2 points for the athlete. (Jump to 6 Target) - At 3:00 on the clock, the athlete has 3 minutes to hit 1 rep of a Full Clean. - At 6:00 on clock, the athlete has 3 minutes to hit Full Clean. - At 9:00 minutes, the athlete has 3 minutes to hit Full Clean. - At 12:00 on clock, the athlete has final 3 minutes to hit last Full Clean. *Give athletes 5 minutes to warm up before Burpees. * They are expected to increase weight if they can. *Athletes only have one attempt to hit the weight, if they miss, they are awarded no points. * Total points from Burpees + the total weight from 4 lifts is final score. * Make it fun, this is a mini competition to have athletes in a limelight/stage atmosphere. METCON: 3AMRAP 5 Box Jump Overs (24/20) 7 Ring Dips (modify if necessary) 9 Full Snatches (115/80) or (95/65) -Rest 2 minutes- Repeat AMRAP for Final Set
Posted on: Wed, 21 May 2014 01:34:22 +0000
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