Month: January 2020

Saturday-February 1, 2020

“Maverick” Partner WOD 6 Rounds Of: 3:00 AMRAP -6 alternating dumbbell snatch -5 medball cleans -4 toes to bar *1:00 rest after each round. *Alternating movements. *Pick up next round where you left off. Competition: -50/35 dumbbell -20/14 ball Performance: -35/25 DB -20/14 ball Fitness: -35/25 DB -14/10 ball -Toes to nose/Knees to chest/Knee raises

Friday-January 30, 2020

“Thelma & Louise” Partner WOD For Time: -200 burpees **1000/900m row every 50 burpees. Competition and Performance: -As written Fitness: -160 burpees. -1000/900m row every 40 burpees

Tuesday-January 28, 2020

“Gator Bite” For Time: -100 double unders -50/35 push-ups -80 double unders -40 single arm dumbbell push press -60 double unders -30/20 push-ups -40 double unders -20 single arm dumbbell push press -20 double unders Competition: -65/60 Performance: -50/35 Fitness: -Knee push-ups as needed -35/20

Friday-January 24, 2020

“Diane” 21-15-9 -Deadlifts -Handstand push-ups *9:00 CAP Competition: -225/155 -Handstand push-ups Performance: -185/125 -Hand release push-ups Fitness: -135/95 -Push-ups or knee push-ups

Wednesday-January 22, 2020

“Lemons” Partner WOD 20:00 AMRAP of: -12/9 -9 kettlebell swings -6 toes to bar *Alternating movements Competition: -70/53 Performance: -53/35 Fitness: -35/26 -TTN/knees to chest/knee raises

Tuesday-January 21, 2020

“Bonanza” 3 Rounds Of: -1:30 barbell -1:30 burpee box jump overs **3:00 REST** Round one= Front squats Round two= Push press Round three= Thrusters Competition: -115/80 Performance: -95/65 Fitness: -75/45

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