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Saturday, 21 November 2020

20 November 2020 by 4 Comments

Skill:

0:20 L-hang from bar

0:30 Rest

1/1 Handstand box walks (1 rotation left and 1 rotation right)

1:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD

“Hitman” (WOD Courtesy of Masters Mania 3 Competition)

21 Push press (95/63)

21 Bar over burpees

21 Box jumps* (24/20)

15 Push press (115/73)

15 Bar over burpees

15 Box jumps (24/20)

9 Push press (135/93)

9 Bar over burpees

9 Box jumps (30/24)

 

12 min cap

 

Rest 5:00 then…

 

As a pair, find a one-rep max

Clean to Hang Clean

 

10 min cap

 

For total weight lifted

 

 

*Female pairs and 55+ pairs are allowed to step onto box

 

 

Post results and experience to comments

Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Hybrid, Lifting, Partner WOD, Strength/Speed

Comments

  1. sflynn says
    21 November 2020 at 11:07

    Sushi and Cinnamon
    5:18 Rx
    Strong work sister!!!❤️

    SWOD: 135# for me and 145# for Christa

    Worked clean afterwards and 10# PR! 150#, got under 155# but was just too tired to stand it up.
    Girls ruled MP today! Thanks for the “PPR” laughs ladies! Ha! Fun times. 🙂

  2. Norka says
    21 November 2020 at 16:25

    5:55 w/ Lexie

    Worked up to 120# in the complex

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