March 17, 2020 – Giri

PART 1: (16 min cap)

For time:

Run 200 m / Row 250 m / Bike 400 m (choose)

Perform your highest kata 2x

Run 400 m / Row 500 m / Bike 800 m (choose… it can be different every time)

Perform a mid-level kata that you know 4x

Run 800 m / Row 1,000 m / Bike 1,600 m (choose)

Perform Tsuki No Kata 6x

*REST 2 MINUTES*

PART 2: (11 minutes)

For reps and quality:

1 min. of seiken morote tsuki while in sanchin dachi

1 min. of awase tsuki (alternating arms) in sanchin dachi

1 min .of double shuto gammen uchi in sanchin dachi. Hands start from fighting position.

Rest 1 min and tally your total

1 min. of nidan Mae geri (chudan/jodan) in musubi dachi. Alternate sides each rep.

1 min. of mawashi geri chudan, chamber, then immediate Yoko geri chudan, in the stance of your choice. Alternate sides each rep.

1 min. of uchi mawashi kaege, chamber, then immediate mawashi geri jodan, in the stance of your choice. Alternate sides each rep.

Rest 1 min. and tally your total

1 min. of stepping forward and backward in zenkutsu dachi (one step is one rep, but you must walk backward as much as you walk forward)

1 min. of stepping forward and backward in kokutsu dachi

1 min of stepping forward and backward in kake dachi (good luck)

*REST 2 MINUTES*

PART 3: (1 to 5 minutes)

Hold an honest kiba dachi for as long as possible. Any straightening of the legs after you’re in position ends your trial. Any change in posture after you’re in position ends your trial. Get someone to take a picture of you in your stance if you can and send it to Sensei.