Team SuperFit Roanoke Workout 2

AMRAP 12

PART I

40 Wall Balls (20/14 RX AND NOVICE)

30 T2B (KB SWINGS 24/16 NOVICE)

20 HSPU (HAND RELEASE PUSHUPS - NOVICE)

PART II

BURPEE BOX JUMPS (24 RX) (20 NOVICE)

 


Rules: For part I, teams will have 12 minutes to complete as many reps as possible of the workout.  For part II, teams will complete as many burpee box jumps as possible during the same 12 minute period.  One team member must be on the box at all times, while the other 3 team members are working on the AMRAP.  For part I, only one person may work a time.  For parts I and II, teammates may switch at any point.  Part I will be weighted twice and much as part II for the workout.

 

 

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.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.

HSPU/HRP: Each athlete will use one abmat and two (2) 25# plates.  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.

Burpee Box Jump:  Athletes’ chest must touch the floor, with hand release.  Then they must jump and touch on top of the box with both feet, fully extending the hips.

Dalton Byerly

Richmond VA 23220, United STates