Friday · 06.03.16

2017 REGIONAL ATHLETES

1. Conditioning
3RFT:
21 Calorie Assault Bike
7 Power Snatches, 185/135
Directly into…
3RFT:
21 Calorie Row
7 OHS, 185/135

2. Burner Conditioning
4 RFT:
21 Wall Balls, 20/14
18 KBS, 1.5/1-pood
15 Box Jump Overs, 24/20
12 Burpees

3. Gymnastics Conditioning
AMRAP 6 of:
Ascending Ladder of Strict Deficit HSPU 6/4″
1 Legless Rope Climb + 1 Regular Rope Climb
Start round 1 by completing 1 strict deficit HSPU then 1 legless rope climb then 1 rope climb with you legs. Round 2 begins with 2 HSPU and then 1 more legless + 1 regular rope. Round 3 is 3 HSPU + 1 legless and 1 regular rope climb. Continue as long as possible in 6 minutes.

2017 OPEN ATHLETES
1. Conditioning
For time:
18-15-12 of:
Calorie Row
Power Snatch, 95/65
Directly into…
18-15-12 of:
TTB
OHS, 95/65

2. Gymnastics Conditioning
Reverse Tabata HSPU
8 x:10 on, :20 off
Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number of reps completed. The goal is to increase you cycle time and stamina.