Gymnastics
Metcon (Distance)
Deficit HSPU for the max height
(10min)
Find the strict max first and the kipping max
Post kipping max for the score
Find the strict max first and the kipping max
Post kipping max for the score
Metcon (AMRAP – Reps)
EMOM 12
Min 0,4,8 – 10 Shoulder tap (on handstand position is optional)
Min1,5,9 – 12 Push ups (Weighted is optional)
Min 2,6,10 – 10 Floor press 135/95
Min 3,7,11 – Pendlay row 135/95
Min 0,4,8 – 10 Shoulder tap (on handstand position is optional)
Min1,5,9 – 12 Push ups (Weighted is optional)
Min 2,6,10 – 10 Floor press 135/95
Min 3,7,11 – Pendlay row 135/95
126 reps total
Metcon
Metcon (AMRAP – Rounds and Reps)
As teams of 2 in relay style
AMRAP 18
12 ft Front rack walking lunges 135/95
12 ft Handstand walk
12 Toe to bars
12 ft Handstand walk
12 ft Front rack walking lunges 135/95
AMRAP 18
12 ft Front rack walking lunges 135/95
12 ft Handstand walk
12 Toe to bars
12 ft Handstand walk
12 ft Front rack walking lunges 135/95
12 Handstand kicks for 12ft handstand walk if you don’t have handtand walk.
12 sit-ups for 12 T2B if you don’t have T2B
12 sit-ups for 12 T2B if you don’t have T2B
Each 4ft will be counted as a rep if an athlete was at handstand walk at 18:00
Scaled weight for walking lunges 95/65, 65/45
GYM1010 
Leave a comment