04
08 '19
“SPLIT TRIPLET”
5 rounds for time:
1 pegboard ascent (half)
100 double-unders
10 DB hang split snatches 50/35
10 DB hang clean and jerks 50/35
Time cap: 20 minutes
Firebreathers
Full height pegboard
70/50
Lite
30sec pegboard hang
Single unders
35/20
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Hip snatch 3×5
Gymnastics
Front planche hold 1min
Core
Hanging L-sit hold 1min
04
08 '19
FL1
“SPRINT COUPLET”
172ft sled push 145/100
18/15 bar muscle ups
172ft sled push 145/100
FL1
“SPRINT”
For time:
Navigate through the obstacle course
