Friday 10.11.2017

Scaled &

Rx) "Air Bags V2"

in Teams of 3

AMRAP 25:00

10 Sandbag Reverse Lunges (s/Leg)

10 Sandbag Power Cleans (5/shoulder)

20 Lateral Sandbag Hops

200m Row

*when athlete 1 begins to row, athlete 2 begins

Comp) 1) Strict Gymnastics: Quality over Quantity

A) 0:00-5:00, 5 Inchworms

:15 Hanging L-Sit

B) 5:00-10:00, 5 Strict Toes-to-Bar

10 Superman Rocks

2) Every 1:30 x 5 sets

Front Squats + C2B Pull ups

set 1: 4 at 70% + 15% of Pullup Benchmark

set 2: 4 at 72% + 17%

set 3: 4 at 74% + 19%

set 4: 4 at 76% + 21%

Set 5: 4 at 78% +23%

3) "Air Bags"

7 Rounds

10 Sandbag Reverse Lunges (5/leg)

10 Sandbag Power Cleans (5/shoulder)

20 Lateral Hops over bag

200m Row

1:00 Rest