Who doesn’t ❤ a little friendly competition, chances to win a prize, and maybe a little ??? at the end. ALL of the money we collect from the entrance fee goes right back into the event: the prizes, the ?, and maybe a little surprise for the final event. It all depends on the level of participation–that’s why we need YOU to sign up.
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(Registration closes 2/25)
A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps
B. Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups Rest 3 minutes
A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps
B. Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups Rest 3 minutes
A. Take 20 minutes to build to today’s 1-RM Power Clean & Jerk
B. Complete as many reps as possible in 8 minutes of:
3 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
6 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
9 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
12 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
15 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
18 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
21 Strict Handstand Push-Ups
9 Power Cleans (185/125 lbs)
Etc., adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean every 3 rounds.
*Compare to January 12th, 2016
Rest 8 minutes, and when the running clock reaches 16:00, perform the following…
C. Five rounds for time of:
15/10 Calories of Assault Bike
6/4 Muscle-Ups