Team SuperFit Hampton Roads Workout 3

In 8 Minutes

25 - 20 - 15

Wall Balls (20/14 RX/N)

DEFICIT HSPU (HAND RELEASE PUSHUPS N)

OHS (115/75 RX) (75/55)

 


Rules:  In 8 minutes teams must complete the chipper. Only one person may work at time. Teammates may switch at any point.

Wall Balls:  The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended at the top of the movement with the arms locked out.

HSPU/HRP: Hands may not be placed outside of the plates.The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the hand release pushups, the chest must make contact with the floor with the hands released from the floor.  Elbows must be fully extended at the top of the movement.  Athletes may switch at any point but only one person may work at at time.

Dalton Byerly

Richmond VA 23220, United STates