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Warm Up: 400+Mobility Together as a pair 3rds 20 sec hang from bar 30 sec plank 10 synchro burpee Partner WOD: As A Pair 800m Run together 20x synchro burpee 400m KB Carry 50x goblet squat shared as needed 24/16 200m...
Warm Up: 400m + Mobility 2rds 10x 6 Point Rocks 10x Goblet Squat into 20 sec hold 15 sec HS Plank Strength: Partner Hip Flexor Activation Back Squat 2x8 add 5kg 3x10 Box Squat @80% Work Capacity Competitor: 3RFT 25 x TTB 20 x...
Warm Up: 400m + Mobility 3rds 10x hanging knee raise, 10x air squat, 5x Push Ups Strength: Catch Up Work Capacity: Bleep Test https://www.youtube.com/watch?v=Pf4RtQUdulo...
Warm Up: 400m+ Mobility 2rds 15x Pass Overs 5x Ring Scap Activation 15 sec HS Plank 10x FR High Elbows with PVC Strength: Push Press 2x8 add 2.5kg 3x10 Push Jerk @80% Work Capacity Competitor: AMRAP 10minutes of: 30 x Unbroken D.U...
Warm Up: 400m + Recovery 2rds 5x Banded Leg Raise each leg 10x Banded GM 5x PVC SLDL each side 15 sec HS Plank Strength: Hinge Patterning DL 2x8 add 5kg from last week 3x10 Clean Pull @70-80% of...
Warm Up: 400m + Mobility 2rds 10x Air Squat 10x Jump Squat 1 Length Box Bounding Strength: 4x Partner Banded Sprints- 60 secs rest between sprints Work Capacity: Competition: 5RFT 400m Run 12 x Thrusters (60/42.5) 6 x Bar Muscle Ups Performance: 5RFT 400m Run 12x...
400m + Mobility 3rds 10x Synchro Burpee 15x synchro Sit Up 200m run together. Partner WOD 5rds Each Partner A 60x DU/120x SU Partner B: Max Burpees Each Person does 5 Rds of each movement score is collective overall burpees...
Warm Up: 400m + Mobility 2rds 10xPass Overs 5x Ring Scap Activation 15 sec HS Plank FR High Elbows Strength: Push Press 2x8@ 10 RM 3x10 Push Jerk @80% Work Capacity: Competitors: 50 x TTB for time Performance: 40x TTB/L-Raise Fitness: 40x L-Raise/ Knee...
Warm Up: 400m + Mobility 2 rds 10x WallBall 10x Junp Squat 10x Twisting Wall Throws Strength: Catch Up Work Capacity: Run 5x400m 2 min rest Mobility: 5-10 mins foam rolling ...
Warm Up: 400m + Mobility 2rds 10x 6 Point Rocks 10x Goblet Squat 15 sec HS Plank Strength: Back Squat 2x8@ 10 RM 3x10 Box Squat @80% Competitors: 21 - 15 - 9 C2B Thrusters (42.5/30) Performance: 21-15-9 Pull Up Push Up Air Squat Fitness: 21-15-9 Bar Pull...