16 Dec Partner WOD 17th December 2016
Warm Up: 3rds 10 Jumping Jacks, 10 Burpees, 10x Air Squat Mobility Partner WOD: 20 Min AMRAP: (with a partner) 20 Thrusters (35/25)20 Box Jumps (24/20) 20 Burpees 30 Thrusters 30 Box Jumps 30 Burpees 40...
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Warm Up: 3rds 10 Jumping Jacks, 10 Burpees, 10x Air Squat Mobility Partner WOD: 20 Min AMRAP: (with a partner) 20 Thrusters (35/25)20 Box Jumps (24/20) 20 Burpees 30 Thrusters 30 Box Jumps 30 Burpees 40...
Warm Up 400m + Mobility Strength: Dip Programme Running Warm Up Work Capacity: 1.5 Mile Run for time....
Warm Up: 400m + Mobility Strength: Catch Up Work Capacity Competitor: 5RFT 10xTTB 15x Hollow Rocks 20x V-Up Performance: 5RFT 15x V-Ups 15x Hollow Rocks 15x Back Extension Fitness: Scale Performance as needed....
Warm Up: 400m Run + Mobility Strength: Weakness Wednesday. 20 Min EMOM Odd Min Barbell based movement Even Min Strict gymnastics movement Work Capacity: 3x1 min max burpees 1 min rest between each set....
Warm Up: 400m + Mobility Assisted Hamstring Stretch Strength/Skill: Barbell Cycling Power Clean Tekkers/ 3x10 reps (build weight to each set) Work Capacity: Competitor: 100x Medball Cluster For time (20/14) Performance: 100x MB Clean For time (20/14) Fitness: 100x MB...
Warm Up: 400m+Mobility Assisted shoulder/pec stretch. Strength: Pull Up Programme Work Capacity: Competitor: 12 min AMRAP 4x Front Squat (80/55) 6x burpees box jump over 400m Run Performance: 12 min AMRAP 4x Back Squat (60/42.5) 6x burpees...
Warm Up: 400m + Mobility Max Strict Dips: Box/Bar/Ring Work Capacity Competitor: Naughtier Nancy 20 Min time Cap 5rft 400m plate Run 10/5kg 15x OHS (50/40) Performance: Nancy 5rft 400m Run 15x OHS (42.5/30) Fitness: Nancy 5rft 400m Run 15xOHS (35/25)...
Warm Up: 400m + Mobility Assisted Shoulder and Pec Stretch 60 sec per stretch Strength: Max Strict HSPU/ Handstand Hold Work Capacity: Competition: 3rft 8x C2B 16x TTB 24x Push Up Performance: 3rft 8x Pull Ups 16x Push...
Warm Up: 400m + Mobility Test: Barbell Cycling Power Snatch- Weight you know you can do for 5 Reps Work Capacity Competitor: 15 Min AMRAP 30x DU 10x DL (100/70) 10x Burpees over the bar Performance: 15 Min AMRAP 30x DU 10x DL...
Warm Up:400m+Mobility Test: Max set Pull Ups or progression (ring row or barbell pull ups) Work Capacity Competitors: 8 min time cap 21-15-9 Weighted Pistol Squats (12/8) KB Snatches each arm (24/16) Performance: 21-15-9 Pistol Squats (Full or foot behind...