Monday, January 9, 2012

A. For Time - Partition as needed

Accumulate 30 sec of an L- Sit on parallettes and 30 sec of a back lever on rings.

Ring Geeks do their L-Sit on rings in a support position.

Standards:

Once you decide on your progression, stick with it. Don't cheat. For instance, in your L-Sit place some plates under your feet to gage the height at which you must keep you feet. NO BEND IN THE KNEES unless you are just learning the movement. If you are doing the support position, adhere to the standards you set for yourself. Piking is OK for novices.

For the Back Lever, it is either tuck, flat back, straddle, or full.

B. For Time:

21-15-9

Power cleans 95/135 lbs

Box jumps 20/24"

Burpees

See December 8, 2010