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Skill Practice Warm Up: Spend 7 minutes working up to your deepest strict handstand push-up (or scaled version such as a dumbbell press).
Super Set: none
Metabolic Conditioning: “Carnelian Bay”
13 minute AMRAP (As many rounds as possible)
8 Kipping Handstand Push-Ups (Performance: 8, Athletic*: 4, Health: 4 DB Strict Press)
10 Deadlifts (Performance: 185lbs, Athletic*: 125lbs, Health: 85lbs)
16 Step-Ups (Performance: 24in, Athletic*: 20in, Health: 12in)
Rest 30 Seconds
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3-5 rounds. Scale Up: Strict handstand push-ups, 225/155 deadlift, Step Up with 25lb/15lb dumbbells
Log your results online by clicking here.
Compare to: June 9, 2015
Coaching Tips: If you don’t have handstand push-ups, pick a challenging dumbbell weight to use for the strict presses. Keep your back nice and flat with those deadlifts, especially as you begin to fatigue in the later rounds. Step-ups have the same standards as box jumps; make sure you hit full extension at the top and step down.
Optional ‘Cash Out’: With a partner, split work up as desired: 30 calorie row, 20 burpees, 3 rounds