BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics – Pulling (Week 9) (AMRAP – Reps)

Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one?

Level 1: Complete max effort Ring Rows in 2 minutes

Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes

Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes

Sets do not need to be completed unbroken. Perform max reps within the two minutes.

Ducks (Time)

(RX’d)

100 Double Unders

25 Handstand Push Ups

25 Box Jump Overs (20)

10 Wall Walks

25 Box Jump Overs (20)

25 Handstand Push Ups

100 Double Unders

(Scale)

100 Single Unders

20 Dumbbell Push Press (light)

20 Box Step Ups (20)

5 Inchworms

20 Box Step Ups (20)

20 Dumbbell Push Press (light)

100 Single Unders

Target time: 10:00-12:00

Time cap: 16:00

Fitness – Endurance (Checkmark)

Death by 15yd Sprint

Build from 1, and complete an additional 15 yd sprint every minute on the minute

Upon failure…

Subtract total running reps completed from 150…then complete remaining number in heavy wall balls (30/20).

Ex: TOTAL running reps completed=117 (completed round of 14 plus 12 reps into round of 15). 150-117=33 Heavy wall balls to complete