Monday 11.12.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“JackieJack”
For Time:
1000 Meter Row
50 Thrusters (65/45)
15 Bar Muscle-ups
50 Thrusters (65/45)
1000 Meter Row

Body Armor
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

Odd-Object Conditioning
3 Rounds:
50 Zeus Rope Double Unders
35/25 Calorie Ski Erg
7 D-Ball Cleans (150/100)

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“Jackie”
For Time
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

Conditioning
AMRAP 8:
AbMat Sit-ups

On the Minute (Starting on the 0:00): 25 Double Unders