RELEASE 2
Test 3 - Gymnastic Skill 

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TEST 3 - Gymnastic Skill 
 

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Chasing Better WOD Supplies

LNMedia

 

3 x 3min AMRAP
3min on 1min rest - 3 sets (11mins)

RX, INTERMEDIATE & MASTERS

60 double unders
20 handstand pushups
10 candlestick squats


SCALED
60 single unders
3 wall walks
10 candlestick squats
 

SCORE:
S
core is for reps. Athletes must combine total reps from all 3 AMRAPS and enter score.


NOTE:
Each 3 minutes is an AMRAP
Begin each 3 minutes round back at the beginning of the skipping


DOUBLE UNDER:
The rope must pass twice around the body in a forward motion with one jump.
Swinging the rope backward is not permitted.
For the rep to count, the rope must clear the feet twice.
Attempts where the rope catches before clearing the feet twice do not count.


SINGLE UNDER:
The rope must pass once around the body in a forward motion with one jump
Attempts where the rope catches before clearing the feet do not count.
Swinging the rope backward is not permitted.
For the rep to count, the rope must clear the feet once.
Both feet must leave the ground together


HANDSTAND PUSH UP:
Hands must be within a box marked out on the floor that measures 36 inches wide and 24 inches deep.
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall.
At the bottom of each rep, the head touches the ground.
At the top of each rep, the arms return to fully locked out with the heels on the wall.
Kipping is allowed.


WALL WALK:
Movement starts with athlete lying on the ground in a prone position, chest and thighs touching the ground and feet touching the wall.
Chest and thighs must return to the ground between each rep
Feet and hands walk up the wall together.
BOTH hands and fingers must completely come behind a lined marker set at 50cm from wall for the rep to count
Control must be shown on the entire way down the wall until reaching the start position again where chest and thighs must touch the ground before the next rep can begin.


CANDLESTICK SQUAT:
Rep starts lying on back with heels off the ground.
The arms MUST contact the ground OVERHEAD and can assist in a push off.
When the ROLL TO SQUAT is performed no part of the body can touch the ground other than the legs. During this stage the arms MUST NOT contact the ground
When the roll to squat is performed no part of the body can touch the ground other than the legs.
Rep is complete when the athlete is standing tall shoulders over hips and knees.
After the rep is complete the athlete may return to the ground anyway they like, this includes using the hands before the next rep starts.
 

ChasingBetter WOD Supplies LNMedia Khada Douglas RAW Strength and Conditioning ATP Science Livesore

Melbourne, VIC, Australia, 3000     
mel@theaussiethrowdown.com  |   0423 372 582

Media: LNMedia

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