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PARTNER WOD
Divide work/reps. 1 partner works while the other rests (except for the rows). 2000m row (partner not rowing must hold a plank) 100 box jump-overs 200 DUs (sc: 2x SUs) 100 box jump-overs 2000m row (partner not rowing must hold a plank)
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S/T
A. Thoracic mobility drills B. Movements & standards for the WOD WOD 21-15-9 S2OH (105/75) back squats (from the floor) hang power cleans *5 min rest* 21-15-9 strict press (75/45) back squats hang power snatch record both "21-15-9" times for athletes' score S/T
A. 10-15 mins to devote to gymnastic skill work of choice. Options could include: -T2B -L-sits -MUs/bar MUs -handstands/handstand walking B. Superset 3 rounds: 15 back extensions 1 min plank :60 rest (after the plank) WOD 3 rounds for reps 1 min DUs (sc: none!) 1 min DB rows (standing, 2x30/2x20) 1 min hollow rocks 1 min supermans 1 minute rest S/T
A. Superset 4 rounds: 8-10 front squats (build each round- last round should be heavy but not hitting failure) :60 rest :30 chest-facing-wall HS hold :60 rest B. 5-10 mins of HSPU practice/technique WOD 16 min EMOM Min 1: 5 HSPU (sc: 2 wall walks) Min 2: 15 med ball slams (20/14) Min 3: 5 burpees + 5 squat jumps Min 4: 20 DUs (sc: 30 SUs) etc.  S/T
A. Superset 4 rounds: 6-8 challenging ring rows (elevated feet, parallel, as close to parallel as possible, etc.) :60 rest 10-12 DB rear delt flyes :60 rest B. Supinated bicep curls 3x 8-12 WOD 12 min AMRAP 20 USA KB swings (24/16) 15 wall balls (20/14) 5 pullups (sc: jumping pullups)  S/T
Superset 4 rounds: 6-8 BB strict presses at 60% :60 rest 10 V-ups/Knee-ups with 3 sec negative :60 rest WOD 2 RFT 800m run 40 abmat situps 30 DB snatches (15/side) (50/35) 20 pushups 10 burpees PARTNER WOD
for time. Break up reps as desired, in this order: 100 box jumps 100 jumping pull ups 100 RKBs (24/16) 100 walking lunge steps 100 K2E 100 push press (45/35) 100 superman 100 wall balls (20/14) 100 burgers 100 DUs/200 SUs S/T
A. Movements/standards for the WOD B. 30 back extensions (can be performed as "cash-out") WOD "Incredible Hulk" 20 min AMRAP 5 deadlifts (115/75) 5 hang power cleans 5 front squats 5 push press 5 back squats S/T
A. Work up to 5RM OH squat B. Superset 4 rounds: 3 OH squats (at weight above) :60 rest max unbroken strict hanging leg raises :60 rest WOD 2 RFT 100 DUs/200 SUs 800m row CASH-OUT 25 l-sit situps  S/T
A. Bench press 1x6-8 @ 75% 2x3 @ 85% then work up to a heavy single (1RM) WOD 3 rounds for reps* Min 1: max cals on AB Min 2: max T2B (sc: hanging knee raise) Min 3: max pushups Min 4: max wall balls (20/14) Min 5: rest *everyone starts at different stations so AB can be used by the most people but rowing machine is an option if necessary. Everyone rests together on the 5th minute. |
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November 2019
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |
WE'RE SOCIAL:“...it is said that if a kraken were to lay hold of the largest man-of-war, they would pull it down to the bottom...”
“Natural History of Norway” (Copenhagen, 1752–3) Erik Pontoppidan, bishop of Bergen |
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