Tuesday · 10.30.18

2019 QUALIFIER ATHLETES

Strict Gymnastics
A) 5 Rounds, Not For Time:
1 L-Sit Rope Climb + 12 Strict Handstand Push-ups
B) AMRAP 6:
3 Strict Weighted Pull-ups (45/25) + 5 Strict Weighted Ring Dips (35/20)

Conditioning
For Time:
21 Hang Power Cleans (165/115)
21 Burpee Box Jumps (24/20)
100 Double Unders
15 Hang Power Cleans (165/115)
15 Burpee Box Jumps (24/20)
75 Double Unders
9 Hang Power Cleans (165/115)
9 Burpee Box Jumps (24/20)
50 Double Unders

Odd-Object Conditioning
AMRAP 7:
10 Calorie Air Runner
1 D-Ball Cleans (150/100)
10 Calorie Air Runner
2 D-Ball Cleans (150/100)
10 Calorie Air Runner
3 D-Ball Cleans (150/100)
….

Recovery Bike
30 Minute Bike

2019 OPEN ATHLETES

Strict Gymnastics
AMRAP 5 at Each (10 Minutes Total):
1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups
2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Conditioning
For Time:
21 Hang Power Cleans (135/95)
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Barbell Facing Burpees
50 Double Unders

Bike Conditioning
10 Sets, Not For Score:
45 Seconds Easy
15 Seconds Fast