GW
Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time:
27 Burpees
27 DB Power Snatch (30 kg / 15 kg)
21 Burpees
21 DB Power Snatch (30 kg / 15 kg)
15 Burpees
15 DB Power Snatch (30 kg / 15 kg)
9 […]
G
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Trigger/Warm-up/Mobilise/Activate
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WOD
1) Back Squat (*last completed 3 April – if missed complete at 5% less on a & b)
a) 10-10-10 (65% 1RM)
b) 1 x 20 (55% 1 RM)
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Rest 90 sec
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Score = Loads
WMG
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Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 2-2-2-2-2-2 (85% of 1 RM) *Last completed 1 April (if you missed 1 April, start on 80% 1RM)
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Complete Every 2nd min (12 min)
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Score = Load
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then…
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2) Complete […]
MG
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Trigger/Warm-up/Mobilise/Activate
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1a) Death by HSPU’s & DU’s:
1st min – 1 Strict HSPU & 2 DU’s
2nd min – 2 Strict HSPU & 4 DU’s
3rd min – 3 Strict HSPU’s & 6 DU’s
etc…
If you do not make 10 […]
W
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Trigger/Warm-up/Mobilise/Activate
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1a) Snatch – Take 10 min to work up to a max for the day (Not neccessarily a 1RM).
1b) EMOM 6 min – 1 Snatch at 85% of the Max for the day.
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Score = Loads
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GWM
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Trigger/Warm-up/Mobilise/Activate
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1) Complete 4 Rnds of the following for quality:
Max Dips (10 kg / 5 kg)
20 GHD
20 GHD Sit-up
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* For Quality but record number of Dips
NB – Scaling – Hallow Rocks/Ab Mat Situp’s and […]
