EVENT 4
FOR TIME (WITH A 22 MINUTE TIME CAP)
ADVANCED
- 50 Wall balls @ 6kg to 9ft
- 40 Toes to Bar
- 30 Squat Cleans @ 45kg
- 20 strict handstand push ups
- 10 bar muscle ups
- 20 strict handstand push ups
- 30 squat cleans @ 45kg
- 40 toes to bar
- 50 wall balls @ 6kg to 9ft
Split Reps as Required
One athlete working at a time
INTERMEDIATE / MASTERS
- 50 Wall balls @ 6kg to 9ft
- 40 Toes to Bar
- 30 Squat Cleans @ 35kg
- 20 handstand push ups
- 10 chest to bar pull ups
- 20 handstand push ups
- 30 squat cleans @ 35kg
- 40 toes to bar
- 50 wall balls @ 6kg to 9ft
Split Reps as Required
One athlete working at a time
Masters may make the following substitutions if required:
Toes to bar – 3 x knee raises
Handstand push ups – 3 x 10kg dual Dumbbell push press
Chest to bar – 3 x jumping pull ups
3 substituted reps = 1 rep
BEGINNERS
- 50 Wall balls @ 4kg to 9ft
- 120 Knee Raises
- 30 Squat Cleans @ 25kg
- 60 dual dumbbell shoulder to overhead @ 10kg
- 30 jumping pullups
- 60 dual dumbbell shoulder to overhead @ 10kg
- 30 squat cleans @ 25kg
- 120 Knee Raises
- 50 wall balls @ 4kg to 9ft
Split Reps as Required
One athlete working at a time
