“DOUBLE FEATURE”
Firebreathers
“AGOQ EVENT 5”
Max clean and jerk
METCON
“AGOQ EVENT 2”
For time:
15 chest to bar pull ups
10 overhead squats 95/65
15 chest to bar pull ups
10 overhead squats 135/85
15 chest to bar pull ups
10 overhead squats 185/115
15 chest to bar pull ups
10 overhead squats 225/145
Timecap: 15min
BURN
“AGOQ EVENT 3”
For time:
100 alternating dumbbell snatch 50/35
50 cals row
100 bar facing burpees
Timecap: 20min
Note: 50 cals for both male and female
**Blackout at home**
8min AMRAP
5 burpees
10 push ups
15 PVC pipe/broom stick overhead squats
“TRIFECTA”
Gymnastics
Skill/technique
Pull ups
Pistols
Push ups
+mobility
5 rounds for time:
5 strict pull ups
10 pistols
15 hand release push ups
Pyro weightlifting W4D3
5 sets
1 snatch balance + 2 overhead squats
*Build up
Push press
5-5-5-5-5
*Build up
Push jerk
2-2-2-2-2
*Build up
Firebreathers
“HANN”
For time:
100ft handstand walk
100ft dumbbells front rack lunges 50/35
6 ring muscle ups
100ft handstand walk
100ft dumbbells front rack lunges 50/35
4 ring muscle ups
100ft handstand walk
100ft dumbbells front rack lunges 50/35
3 ring muscle ups
Handstand walking was Hannah’s favorite movement, and the muscle-ups that she worked tirelessly to achieve have reps representing the ages of her children.
