Angie Bender - National Naturals: 1st in Grand Masters & 3rd in Master!
3 rounds – 40 Seconds On/ 20 Seconds Off of…
*repeat this cycle 2 more times for 3 rounds – score is total reps
|Men OHS||Men DB PP||Age||Women OHS||Women DB PP|
|55||25||65+||33 or 35||15|
Movement Standards for each station:
Overhead Squat – barbell must be locked out overhead while the athlete squats to a depth below parallel at the bottom of the squat. At the top the athlete must stand completely upright with the knee and hip completely open.
Wall climbs – start with toes and chest touch the ground to toes and chest touch the wall back to ground is 1 rep.
DB Push Press – must move the dumbells from the shoulder to overhead. At the top the arm must be locked out and the ear visibly in front of the arms, while at the same time standing tall with the knee and hip completely open.
Box Jump – jump and land with both feet landing on the top of box. Jumping off the box is permitted provided the athlete finishes his/her hip either in the air or on top of the box.
Abmat sit up- shoulder blades much touch the ground, upper torso at least 90 degrees at end of rep.