26 Jan WOD 27th January 2017
Warm Up: 1 Lap + Mobility Testing: Max Strict HSPU/ Handstand Hold Work Capacity: Competitor: 20 min AMRAP: 10xC2B 20x Pistols, alternating 40x DU Performance: 20 min AMRAP: 10xPull Up 20x Foot behind anke single leg...
07741 664856
Warm Up: 1 Lap + Mobility Testing: Max Strict HSPU/ Handstand Hold Work Capacity: Competitor: 20 min AMRAP: 10xC2B 20x Pistols, alternating 40x DU Performance: 20 min AMRAP: 10xPull Up 20x Foot behind anke single leg...
Warm Up: 1 Lap + Mobility Strength: Testing- Max Strict Dips (Ring/Bar/Box) Work Capacity: Competitor: 5 RFT: 250m Row 25 Thrusters (20/15) 15 T2B Performance: 5 RFT: 250m Row 25 Thrusters (20/15) 15 K2E Fitness: 5 RFT: 250m...
Warm Up: 5 min Cardio + Mobility 2rds 15x Passover, 10x leg swings Strength: Testing Barbell Cycling Power Snatch 3x5 Work Capacity: Weakness Wednesday- 20min EMOM...
Warm Up: 1 Lap+ Mobility 2rds 10x Burpee, 10x Airs Squat Partner Scap mobility/Shoulder Shrugs Strength: 3 Attempts Max Strict Pull Up Work Capacity Competitor: “Diane” 21-15-9: Deadlifts (100/70) HSPU Performance: “Diane” 21-15-9: Deadlifts (70/55) 3 mat HSPU Fitness: “Diane”...
Warm Up: 5 mins cardio+ Mobility 2rds 15x leg swing, 15x arm swing, 10x lunges Assisted Stretching Shoulders/Scaps Strength: Testing Barbell Cycling Ground to Overhead (PC+PJ) 3x5 Work Capacity: Competitor: 10 min AMRAP: 10x BJ (30/24) 20x...
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...