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Warm Up: 400m + Mobility 2rds 10x Air Squat 10x Jump Squat 1 Length Box Bounding Tests: Max Height Jump, 3-cone drill Work Capacity Competitor: 5 min Ladder 1x Goblet Squat (32/24) 1x Plank Walkout 1x Shoulder Taps Each side 1x Push...
Warm up: 400m + Mobility Clean Warm Up Test: 1 RM Power Clean Work Capacity Competitors: 6 RFT 5 x Bar Muscle Ups 10 x Thrusters (60/40) 200m Run Performance and Fitness: 15 min AMRAP 20x Hollow Rock 200m Run ...
Warm Up: 400m + Mobility 2rds 10x Air Squat 10x Jump Squat 1 Length Box Bounding Test: Max Broad Jump Work Capacity: All Levels: 'Cindy' Fitness scale as needed....
Warm Up: 3rds 200m Run 10x partner burpee, 10x synchro air squat, 10x hanging knee raise WOD Prep Partner Wod You go- I go style: For time (25 min time cap) 21-15-9 Wall Ball Burpee 21-15-9 KB Swing Sit Up 21-15-9 TTB with...
Warm Up: 400m+ Mobility "2rds 10x wall ball 10x jump squat 2x length of box braod jump" WOD Prep Work Capacity Competitor: 20min Increasing ladder 1 rep every round @ (60/40) 1 x Deadlifts 1 x Hang Power Cleans 1 x...
Warm Up: 400m+ Mobility 2 rds 10x WallBall 10x Jump Squats 10x Twisting Wall Throws Strength: Catch Up Work Capacity: 15 mins Row/AB 30 on 30 off max effort...
Warm Up: 400m + Mobility 2rds 10x banded leg raise each leg, 5x banded GM, 5x SLDL. Strength: 3x3 Deadlift @+5kg last week 3x5 Clean Pull @80%1 RM Work Capacity Competitor: 12 min AMRAP 5 x Squat Cleans (90/60) 7...
Warm Up 400m + Mobility 2rds 15x Passover, 5x Ring scrap engagements, 15 sec HS Plank Strength: 3x3 Push Press @ +5kg last week 3x5 Push Jerk @80% of push press Work Capacity Competitor: 8 min AMRAP 40...
Warm Up: 400m+ Mobility 2rds 20x 6 point rock, 10x goblet squat-20 sec hold, 15 sec hard style plank. Strength: 3x3 Squat @+5kg last week 3x5 box squat @80% Work Capacity Competitor: 'Grace' 30x Clean and Jerk (60/42.5) Performance: 'Grace'...
Warm Up: 400m Run + Mobility Medball Volleyball Partner WOD You go, I go format. 11min AMRAP 11x Power Clean 60/42.5, 11x Burpee over bar, 19xDL, 18x Pull Up 3 mins rest 11min AMRAP 11xPush Up,...