Wednesday 1.23.2019

2019 Qualifier Athletes

Squats + Handstand Walking
On the 2:00 x 5
3 Front Squats + 6 Back Squats + 50′ Handstand Walk

Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%

“Girl Power”
3 Rounds:
21/15 Calorie Assault Bike
3 Rounds of “Gymnastic Complex”
5 Squat Cleans (245/165)

1 Round of “Gymnastic Complex”:
4 Strict Handstand Push-ups, 8 Chest to Bar Pull-ups, 12 Pistols

Stamina Conditioning
For Time:
150 Double Unders
75 Thrusters (75/55)
150 Double Unders

Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53’s/35’s)
10 Kettlebell Bent Over Rows (Each Side)
50 Banded Pull-Aparts

2019 Open Athletes

Squats + Handstand Walking
On the 2:00 x 5
3 Front Squats + 6 Back Squats + 50′ Handstand Walk

Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%

“Girl Power”
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
5 Squat Cleans (185/135)

Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53’s/35’s)
10 Double Kettlebell Bent Over Row
50 Banded Pull-Aparts