Friday 1.18.2019

2019 Qualifier Athletes

“Sea Legs”
In a 15 Minute Window:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk

Skill Conditioning
Alternating “On the 2:00” x 16 (4 Rounds):
Minutes 1-2: 50′ Barbell Overhead Walking Lunge
Minutes 3-4: 7 Deficit Kipping Handstand Push-ups + 3 Rope Climbs

Run Conditioning
With a Running Clock:
On the 5:00 x 3: 800 Meter Run
On the 4:00 x 4: 400 Meter Run
On the 3:00 x 5: 200 Meter Run

2019 Open Athletes

“Sea Legs”
In a 15 Minute Window:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk

Handstand Walking
Alternating On the Minute x 12:
Minute 1: 50 Double Unders
Minute 2: 50′ Handstand Walk