Which gymnastics movements will we see in 18.3?
– In teams, each person has to complete 20m of whatever the movement is. It can be completed 10m if needed.
1. Bear crawl
2. Crab walk
4. Army crawl (using your elbows)
2 sets for quality
1 minute hollow hold
1 minute ring support
(scale time or break up as needed)
1. Pike HSPU
3 x 5-10 reps
– Perfect position or go to a push up. Build strength in a perfect push up first!
2. Kipping HSPU
3 x 10 reps with open standard tape for practice. Partner up and have someone judge your reps so you know if you are getting the standard or not.
For time in partners:
90/80 cal assault bike
60/50 cal assault bike
30/20 cal assault bike
Accumulate 1 min. each side holding the bottom of a pistol. Scale to free leg off the side of a box. No holding your foot!