MON-FRI       5:30 AM

SAT              9:00 AM

SUN              1:00 PM

OPENING HOURS

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ADDRESS

1302 Frederick Ave SAINT JOSEPH, MO 64501

          Floater 

FLOATER

RX/MASTERS

75 GHD'S

25 SANDBAG CLEANS  150/100

SCALED

75 WEIGHTED ABMAT SIT UPS 14/10

25 SANDBAG CLEANS 100/75

TIME CAP:  4 MIN


-SCORE-

Time to complete workout

Or cap+ reps not completed 

MOVEMENT STANDARDS

RX/MASTERS

GHD's:

• Athlete's hands must start on the ankle pads.

• Hands must touch the floor/platform(females only)

• Rep finishes with hands back on the ankle pads

• Athletes may switch out at any time

• Must finish 75 GHD's before moving on to Sandbag Cleans

Sandbag Cleans:

• Sandbag must begin on the ground

• Athlete must reach full extension at hips and knees

• Sandbag must pass directly over the top of the shoulder

• May step out as bag passes over the shoulder

• Athletes may switch out at any time

WEIGHTED ABMAT SIT UPS:

• Rep begins when ball is touching the floor in front of you

• Shoulders must be past hip crease

• Ball touches floor behind the head

• Rep finishes when ball touches floor in front of you-shoulders past hip crease

• Legs may be straight or bent

Sandbag Cleans:

• Sandbag must begin on the ground

• Athlete must reach full extension at hips and knees

• Sandbag must pass directly over the top of the shoulder

• May step out as bag passes over the shoulder

• Athletes may switch out at any time


SCALED