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|Skill:||Pose Running Drills|
|WOD:||Performance WOD 3 (Paleo Challenge)
7 Minute AMRAP
-For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete’s knees and hips coming to a full lock out with straight arms at the top of each rep.
-For the Handstand Push Up, the movement starts with the athlete in a handstand position with their arms completely locked out, feet against the wall. At the bottom of each rep, the head clearly touches the ground. At the top of the rep, when the athlete has pressed out, the arms must be clearly locked out. In order to be considered a rep, two must things must occur.
-One, the athlete’s feet cannot come off the wall further then one’s hips prior to lock out.
-Secondly, the athlete’s feet cannot be any wider than one’s hands.
-Lastly, Kipping is allowed.
-For the Hand Release Push Up, the movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground; hands come off the mats so that one’s body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original plank. In order to be considered a rep, two things must occur.
-One, the athlete’s feet must remain on the ground throughout the entire movement. In no way, can one use their feet to “kick off” the mats in order to assist them with the push up.
Secondly, athletes are not allowed to “worm out” or lose Mid-Line Stabilization as they press out.