Wednesday 1.9.2019

2019 Qualifier Athletes

Skills
Max Ring Muscle-Ups

Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 Seconds in Bottom)
1 Regular Front Squat

"Satans Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (185/135)
10 Barbell Facing Burpees

Odd-Object Conditioning
4 Rounds:
300 Meter Air Runner
10 Double Kettlebell Deadlifts (150's/100's)
50' Farmers Carry (150's/100's)

Body Armor
3 "Giant" Sets:
8 Sumo Deadlifts
8 Kneeling Unilateral Dumbbell Press (Each Side)
25 Banded Good Mornings
50' Single Overhead Carry (Each Side)

Rest 2 Minutes Between Sets.

2019 Open Athletes

Skills
Max Ring Muscle-Ups

Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

"Satans Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Barbell Facing Burpees

Gymnastic Skills
AMRAP 10:
2 Rounds of "Strict Cindy"
50' Handstand Walk