Friday 1.11.2019

2019 Qualifier Athletes

"Task Priority Fight Gone Bad"
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (95/65)
30 Shoulder to Overhead (95/65)
30/21 Calorie Row

Rest 2 Minutes

Strength/Stamina Work
On the 1:30 x 7 Rounds:
3 Dumbbell Hang Clean and Jerks (Left Arm)
3 Dumbbell Hang Clean and Jerks (Right Arm)
6 Alternating Dumbbell Power Snatches

Athletes build in weight through the 7 rounds. Each set must be completed unbroken.

Midline
20 Minute Erg Recovery Bike
On the 5:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 10:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 15:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 20:00 - 15 Weighted Hip Extensions + Max Effort L-Sit

2019 Open Athletes

"Task Priority Fight Gone Bad"
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (75/55)
30 Shoulder to Overhead (75/55)
30/21 Calorie Row

Rest 2 Minutes

Midline
20 Minute Recovery Effort (Choice of Bike, Row, Ski, or Run)
On the 5:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 10:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 15:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 20:00 - 15 Weighted Hip Extensions + Max Effort L-Sit