Gymnastic Strength:
10:00 EMOM
Minute 1: :10 Supine Grip Chin Over the Bar Hold + :05 Eccentric Chin-Up
Minute 2: :10 Ring Support Hold + :05 Eccentric Ring Dip
Competitor: 2 x Each Segment during each minute. This will take more of the minute.
Level 3: As prescribed, start with a pull-up to the top before starting
Level 2: Start with a Jumping Pull-Up into the Hold and Eccentric
Level 1: Toenail Spot For All Movements
Masters 55+: Choice on Scale
WOD;
“Black Morning”
For Reps
4 Sets:
2:00 AMRAP
3 Wall Walks
10 Burpee Box Jump Overs
– Max Rope Climbs
Rest 2:00 b/t sets
Wall Walks to 10in From Wall
Score = Sum Total Reps (All Combined Reps)
Level 2
For Reps
4 Sets:
2:00 AMRAP
3 Wall Walks
10 Burpee Box Jump Overs
— Max Rope Climbs
Rest 2:00 b/t sets
Wall Walks to 20in
—
Level 1
For Reps
4 Sets:
2:00 AMRAP
3 Wall Walks or Box Pike Wall Walk
10 Burpee Step-Overs
— Max Ring Rows
Rest 2:00 b/t sets
Wall Walks to 30in
—
Masters 55+
For Reps
4 Sets:
2:00 AMRAP
3 Wall Walks
10 Burpee Box Jump Overs (Step-Overs Allowed)
— Max Rope Climbs
Rest 2:00 b/t sets
Wall Walks to 20in
—
Competitor
For Reps
4 Sets:
2:00 AMRAP
4 Wall Walks
10 Burpee Box Jump Overs
— Max Legless Rope Climbs
Rest 2:00 b/t sets
Wall Walks to 10in From Wall