21 Jan Partner WOD 21st January 2017
Warm Up: 2 rds 5x partnercarry shuttles, 10x synchro burpees, 10x synchro hanging knee raise Partner WOD Buy in 2900m partner row 2 rds (you go I go) 29x Power Clean (50/35) 29x down ups 29x Russian KB...
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Warm Up: 2 rds 5x partnercarry shuttles, 10x synchro burpees, 10x synchro hanging knee raise Partner WOD Buy in 2900m partner row 2 rds (you go I go) 29x Power Clean (50/35) 29x down ups 29x Russian KB...
Warm Up: 1Lap + Mobility Strength: Strict Pull Up Programme Work Capacity Cardio T20 Max Calories...
Warm Up: 1 Lap + Mobilty Strength: Catch Up Work Capacity Competitor: DT 5RFT 12x DL(70/55) 9x HPC 6x Push Jerk Performance: DT 5RFT 12x DL(55/40) 9x HPC 6x Push Jerk Fitness: DT 5RFT 12x DL(40/30) 9x HPC 6x Push Jerk...
Warm Up: 1 Lap + Mobility Strength: Strict Dips Programme Work Capacity Competitor: 20 min AMRAP 5 Back Squats @bodyweight 2 rds Mary Performance: 20 min AMRAP 5 Back Squats .75 bodyweight 2 rds Cindy Fitness: 20 min AMRAP 5 Back Squats .5 bodyweight 2...
Warm Up: 1 Lap + Mobility Assisted Shoulder Stretching Strength: 3x Max Handstand (against wall or Freestanding) Work Capacity: Competitor: For Time 500m Row 50x KB Swing(32/24) 50x DL (80/60) 500m Row Performance: For Time 500m Row 50x KB Swing(24/16) 50x DL (60/45) 500m Row Fitness: For Time 500m...
Warm Up: 1 Lap+Mobility Strength: STOH Tekkers 4x10 reps (build weight to each set) Work Capacity: Competitor: 15 Min AMRAP 15xHSPU 15x Walking Lunge 15x TTB 15x Walking Lunge Performance: 15 Min AMRAP 15xHSPU (3 mats) 15x Walking Lunge 15x TTB/K2E 15x Walking Lunge Fitness: 15 Min...
Warm Up: 1 Lap + Mobility Medball hungry hippos Part 1: 8 min to establish 1RM Power Snatch 60 Sec Rest 4rds 40x Syncro Air Squats 30x Burpee over planking partner...
Warm Up: 1Lap and Mobility Strength: Pull Up Programme Work Capacity: Competitor: 21-15-9 Pistols Clean and Jerk (52.5/35) TTB Performance: 21-15-9 Foot behind single leg squats Clean and Jerk (45/35) TTB/K2E Fitness: 21-15-9 Assisted pistols Clean and Jerk...
Warm Up: 1Lap+Mobility Strength: Catch Up Work Capacity Competitor: "EMOM 15 Mins Min 1 15/12 Cal Row Min 2 10x STOH (50/35) Min 3 10x HSPU" Performance: "EMOM 15 Mins Min 1 12/10 Cal Row Min 2 10x STOH (40/30) Min 3...
Warm Up: 1 Lap + Mobility Strength: Strict Dips Programme Work Capacity: Competitor: "For Time: 7x Snatch (70/50) 11x Bar MU 100xDU 11x Bar MU 7x Snatch" Performance: "For Time: 7x Snatch (50/30) 15x Pull Up 80xDU 15x Pull Up 7x Snatch" Fitness: "For Time: 7x Power Snatch (35/25) 15x...