Saturday 1.19.2019

2019 Qualifier Athletes

Stamina Conditioning (On the 0:00)
For Time:
6 Devils Press (70's/50's), 6 Burpee Bar Muscle-Ups
5 Devils Press (70's/50's), 5 Burpee Bar Muscle-Ups
4 Devils Press (70's/50's), 4 Burpee Bar Muscle-Ups
3 Devils Press (70's/50's), 3 Burpee Bar Muscle-Ups
2 Devils Press (70's/50's), 2 Burpee Bar Muscle-Ups
1 Devils Press (70's/50's), 1 Burpee Bar Muscle-Up

"Road Rash" (On the 20:00)
5 Rounds, On the 5:00
5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)
5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-ups
15/12 Calorie Assault Bike

"Mad Town" (On the 60:00)
For Time:
40/30 Calorie Ski Erg
5 Rope Climbs
20 Sandbag Cleans (150/100)

Midline
3 "Giant" Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold

Rest 2 Minutes Between

2019 Open Athletes

Gymnastic Conditioning
Ascending Ladder for 5 Minutes:
1 Devils Press (50's/35's), 1 Bar Muscle-Up
2 Devils Press (50's/35's), 2 Bar Muscle-Up
3 Devils Press (50's/35's), 3 Bar Muscle-Up

"Road Rash"
5 Rounds, On the 5:00
5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)
5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-Ups
15/12 Calorie Assault Bike

Midline
3 "Giant" Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold

Rest 2 Minutes Between