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