9/07/19 S&C

Grit Strength and Conditioning – Strength & Conditioning

As many Points Partner Wod (AMRAP – Reps)

25 Minute AMPAP (As Many Points As Possible)

Partner 1 will be completing a 400m weighted run

Partner 2 will be completing an AMRAP of any of the gymnastic and barbell movements

**Once Partner 1 returns from the 400m run, partners switch.

GYMNASTIC MOVEMENTS

20 sit ups = 2pts

1 rope climb = 3 pts

8 pull ups = 5pts

15 push ups= 5pts

20 kb swings (53/35) = 10pts

30 air squats = 10pts

400m weighted run = 25pts

**Use Med Ball (20/14)

BARBELL MOVEMENTS (96/65)

Ground to overhead = 3 points (snatch, clean and jerk)

Ground to shoulder = 2 points (power clean, SDHP)

Ground to hips = 1 point (deadlift or sumo deadlift)

Thrusters = 3 points

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