Intensive Gymnastics

24EABE74-462D-4641-B4CC-8CD7E22031A7.JPEGRED (RX):
For Time:
20 Hang Clusters (135/95 lb.)
10 Muscle-ups
15 Hang Clusters
8 Muscle-ups
10 Hang Clusters
6 Muscle-ups

WHITE:
For Time:
20 Hang Clusters (115/75)
10 Muscle-up Transitions
15 Hang Clusters
8 Muscle-up Transitions
10 Hang Clusters
6 Muscle-up Transitions

BLUE:
For Time:
20 Hang Clusters
10 Strict Pull Ups
10 Strict Dips
15 Hang Clusters
8 Strict Pull Ups
8 Strict Dips
10 Hang Clusters
6 Strict Pull Ups
6 Strict Dips
*Scale Weight Accordingly

Heavy Weight to Light Weight

IMG_4161

RED (RX+):
2-4-6-8-10-12 for Time:
500-m Row
Squat Snatches

Men: 225-205-185-155-115-75 lb.
Women: 145-125-105-95-75-55 lb.


WHITE (RX):

2-4-6-8-10-12 for Time:
500-m Row
Squat Snatches

Men: 205-185-155-135-95-65 lb.
Women: 135-115-105-95-65-45 lb.

BLUE:
2-4-6-8-10-12 for Time:
500-m Row
Power Snatch + OH Squat
**Scale Weights Accordingly

A Whole Lot of Math

45015759_613787789024652_3849058753332641792_nFor 6 Minutes., complete as many reps as possible for each movement:
(in their own, yet equal rep scheme)

Wall Balls (20/14 lb.)
Push Presses (95/65 lb.)

Rest 1 min.

For 3 Minutes, complete as many reps as possible for each movement:
OH Lunges (95/65 lb.)

*Take 2 reps off your score every time you put the bar
down.

Rest 1 min.

Perform a 3-Minute AMRAP of Wall Balls

*If you don’t match your Wall-Ball score from the first 6 min., take off 2 more Wall Balls for every 1 rep you are away. If you beat it, this becomes your new score.

 

Good Times

45066608_613785089024922_6959068748737150976_nBuy-in: 2 min. Handstand Walk for Distance (scaled – bear crawl)

3 Rounds for Time:
10 DB Power Snatches, alt. (50/35 lb.)
10 Over-unders

Buy-out: 2 min. Max Weighted Sit-ups

**Time to complete the couplet minus total reps of Handstand Walk (every 10m = 1 rep) and Sit-ups, i.e., if the couplet was finished in 4 minutes and the athlete completed 50 total reps of Handstand Walk + Sit-ups, the final time would be 3:10.