Wednesday 180214 at Patriot

RX/Performance

A.

Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps
 

B.

Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
Level II

A.

Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps
 

B.

Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups or L-Seated Dumbbell Press x Max Reps
Rest 3 minutes between sets.
Level I/Fitness

A.

Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups Scaled x 10 reps
Interval 2 – Full Support Hold on Low Rings x 20 seconds
Interval 3 – Handstand Marching on Box x 30 reps
Interval 4 – Kick to Handstand on Wall Scaled x 40 seconds

B.

Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
L-Seated Dumbbell Press x Max Reps
Rest 3 minutes between sets.
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