GW
Trigger/Warm-up/Mobilise/Activate
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WOD
1) Clean (Squat) and Jerk (split)
3-3-3-3-3
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Score = Load
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then…
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2) Complete 21-15-9-6-3 of the following for time:
Cluster (43 kg / 30 kg)
C2B Pull-up
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Time Cap 15 […]
M
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Trigger/Warm-up/Mobilise/Activate
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WOD
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1) Complete the following for time:
100 BB Facing Burpees
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Time Cap 10 min
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Score = Time plus 1 sec / rep missed
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then…
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2) Complete the […]
MGW
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This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed. Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!
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This WOD is completed […]
GW
Trigger/Warm-up/Mobilise/Activate
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WOD
1) Pause Front Squat
2-2-2 (90% of 1RM)
* Pause for 3 counts at rock bottom
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then…
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2) Partner WOD (partition reps as required – 1 partner works at a time):
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Complete […]
M
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Trigger/Warm-up/Mobilise/Activate
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Bar Warm-up – OH mobility and Snatch progressions & skill transfer and Filthy Fifty Mvts.
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a) Snatch – Take 15 min to find max snatch for the day.
NB – Everytime you fail, you must complete 10 burpees before your next […]
W
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Trigger/Warm-up/Mobilise/Activate
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WOD
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1) 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) The Hero WOD “DT” –
5 rounds for time of:
