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WOD
[A] For time:
9 Bar Muscle Ups
21 Dumbbell Push Jerks, 20kg (15kg)
7 Bar Muscle Ups
15 Dumbbell Push Jerks, 20kg (15kg)
5 Bar Muscle Ups
9 Dumbbell Push Jerks, 20kg (15kg)
[COMPETITION TRAINING]
[B] Run 2000m
This is an all out effort for time.
[C] Airdyne
30 seconds on/ 30 seconds off for 5 rounds.
Your score is the total calories accumulated across the 5 rounds.
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WOD
[A] 5 rounds for time of:
7 Squat Cleans, 70kg (47kg)
14 Kettlebell Swings, 24kg (16kg)
[COMPETITION TRAINING]
[B] For 3 cycles:
Complete as many reps as possible in 3 minutes of:
12 Burpee Box Jump Overs, 24" (20")
3 Rope Climbs, 15ft
Row for max distance
Rest for 1 minute between cycles.
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WOD
[A] Muscle Snatch
3-3-3
[B] Power Snatch
3-3-3
[C] Snatch
3-3-3
[COMPETITION TRAINING]
[D] For time:
10 L-Pull-ups
5 Parallette HSPU, 6” (2”)
15 Strict Pull-ups
5 Parallette HSPU, 6” (2”)
20 Strict K2E
5 Parallette HSPU, 6” (2”)
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WOD
[A] "Jackie"
For time:
Row, 1000m
50 Thrusters, 20kg (15kg)
30 Pull-ups
[COMPETITION TRAINING]
No extra training, rest & recover
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WOD
[A] Back Squat
3-3-3-3-3-3-3
Use the same weight for each set. Rest as needed between sets.
[B] For 3 cycles:
Complete as many reps as possible in 1 minute of:
Burpee - Box Jump, 24" (20")
Rest 1 minute between cycles.
[COMPETITION TRAINING]
[C] 2 rounds for time of:
Kettlebell Farmers Carry, 200m
L-Sit, 30 seconds
1 Pegboard Ascent
Men use 2 x 32kg Kettlebells, Women use 2 x 24kg Kettlebells.
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WOD
[A] Complete as many rounds and reps as possible in 20 minutes of:
10 Strict Knees-to-Elbows
20 One legged squats, alternating
Handstand Walk, 10m
[COMPETITION TRAINING]
[B] Deadlift
3-3-3-3-3
Rest 2 minutes between sets. These are NOT touch and go, reset at the bottom of each rep.
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WOD
[A] The Big Clean Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang Clean – Start with the bar at “the pockets.”
Hang Clean – Start with the bar just above the knee.
Clean – Start with the bar on the ground.
[B] Tabata Push-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
[COMPETITION TRAINING]
[C] For time:
Row, 750m
3 Legless Rope Climbs, 15ft
Row, 500m
2 Legless Rope Climbs, 15ft
Row, 250m
1 Legless Rope Climb, 15ft
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WOD
[A] 5 rounds for time of:
Run, 400 m
15 Ring Dips
15 Kettlebell Swings, 32/24 kg
[COMPETITION TRAINING]
[B] 5 rounds, each round for time, of:
5 Toes-to-bars
4 Pull-ups
3 Chest-to-bar Pull-ups
2 Bar Muscle-ups
Complete each set without coming off the bar.
Rest as required between sets.
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WOD
[A] Power Clean
3-3-3-3-3
[B] Three rounds for time of:
62kg (40kg) Hang Power Clean, 15 reps
15 Burpees
[COMPETITION TRAINING]
[C] As many reps as possible in 7 mins of:
Deficit Handstand Push Up
On paralletes,
Men: 6″ deficit; Women: 2″ deficit
[D] 3 Position Snatch 1-1-1-1-1-1-1
The 3 positions are hang, below knee and floor
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