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Σάββατο 200424

WOD: IQF 24.3 BENCHMARK

For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar

2 rounds:
10 strict handstand push-ups
5 rope climbs (4.6 m)

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

Time CAP: 15:00

Tips

  • 7:00-15:00; advanced athletes sub-7:00.
  • Each couplet in 5:00 or less.
  • Upper body endurance and stamina tester.
  • Those not signed for the Quarterfinals should choose challenging movements that still allow for continuous movement.

Scaling

Handstand push-up Reps (no less than 5), dumbbell push press
Toes-to-bar Reps (no less than 10), knees-to-armpits, hanging knee raises, V-ups
Strict handstand push-up Reps (no less than 5), pike push-ups, dumbbell shoulder press
Rope climbReps (no less than 3), 3-5 half climbs, pull-to-stand
Chest-to-wall handstand push-up Reps (no less than 5), strict handstand push-ups, kipping handstand push-ups, dumbbell push pressMuscle-upReps, jumping muscle-up, low-ring transition

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