A) 4 Rounds:
20 seconds on/10 seconds off, alternating stations:
Seated Dumbbell Press, 25#/15#
American Kettlebell Swings, 35#/25#
B) 1 Round:
12 Box Step-Ups, 24”/20”
8 Box Step-Ups, 24”/20”
4 Box Step-Ups, 24”/20”
3 sets x 8 reps
4 sets x 8 reps
Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. Compare to 11/23).
Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders.Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.
4 Rounds For Time:
9 Handstand Push-Ups,
9 Bar Muscle-Ups
AX: Dumbbell Press, 35#/25#
RX: as is
RX+: Strict Handstand Push-Ups
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Handstand Push-Ups: athletes should not take more than 60 seconds on this station. Scale to the appropriate level.
Bar Muscle-Ups: athletes should not spend more than 120 seconds on this station. Scale reps if needed, or scale to strict pull-ups.
Pistols: athletes that cannot perform pistols should perform one-legged squats to a low box.