WM
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Trigger/Warm-up/Mobilise/Activate
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1a) Pause Front Squat
3-3-3 (85% of 1RM)
* Pause for 3 counts at rock bottom
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then…
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2) Complete 5 Rounds of the following for time:
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500 m Run
10 Hang Power Snatch (50 […]
WMG
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Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time:
2 x L-sit rope climbs from seated on floor (3,7 m)
5 x Legless Rope Climb (3,7 m)
10 x Rope climbs (3,7 m – no jump)
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Time Cap 15 min
MG
Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time –
25 m walk, Rest 1 min
20 m walk, Rest 1 min
15 m walk, Rest 1 min
10 m walk, Rest 1 min
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Score = Time per interval (Record total fails) […]
W
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Trigger/Warm-up/Mobilise/Activate
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1) Thruster – Take 10 min to find your 3RM.
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Score = Load
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2) EMOM for 10 min, complete 3 Thrusters at 80% of your 3RM above.
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Score = Reps achieved out of a possible […]
M
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Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 10 min – 4 Clean (Squat) & Split Jerk (60% of your 1RM)
*Complete these TNG!
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Score = Score out of a possible 40 reps
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2) In pairs AMRAP Row (or SDHP) […]
GW
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Trigger/Warm-up/Mobilise/Activate
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WOD
1) Complete 4 rounds of the following for quality:
15 GHD Sit-up
15 Strict T2B
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Every time you stop to rest, complete 10 DU’s before continuing!
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Scaling – Ab mat sit-ups (30) for GHD SU […]
