26
01 '19
2018 Athlete of the year:
“DENA”
For time:
5 rope climbs
Then
5 rounds of:
20/14 cals row
20ft handstand walk
10 burpee box jump overs 24/20
Then
5 rope climbs
26
01 '19
“TRIFECTA”
Gymnastics
Accumulate 1min of:
Handstand hold
Rope climb hang
Front planche
Ring complex
5 sets
5 false grip ring rows
5 ring muscle up transitions
5 ring dips
METCON
5 rounds
8 pistols
12 hand release push ups
Weightlifting
5 sets
3 position snatch
Low hang, hang, snatch
Note: 3sec pause at each position
Clean and jerk complex
5 sets
1 power clean
2 hang squat cleans
3 shoulder to overhead
Note: Build to max for both
Firebreathers
5 rounds for time:
6 power snatch 155/105
6 bar facing burpees
6 thrusters 155/105
6 bar facing burpees
