WOD September 21st, 2019

Partner WOD:

Westchester's Fittest Festival Workout #3

Teams of 4

Event 4- “Team Synchro Chipper”

For time: 50 Synchro Alt. Hang DB Snatches, 50/35lbs.- MF 35 Synchro Burpees- MMFF 50 Synchro Thrusters, 95/65lbs.- MF 35 Synchro Burpees- MMFF


100 Pull ups or 50 Muscle Ups

100 Hanging knees to Chest or T2B

100 Synchro Wall Balls (2 people work at a time)

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Strength: A1) Power Snatch (over 12 min work up to a heavy double) A2) Hanging Knees To Chest W Medball in Feet 4x15 B1) Snatch Grip Bentover Row 3x10 B2) Medball Russian Twist 3x20 Conditioning: 15 M

Wednesday Oct 28th, 2020

Strength: EMOM 12: 5 Squat Cleans 20 Swings Partner WOD: 10 rounds: 18min Cap 10 Wall Balls 10 DB Thrusters 10 DB Snatch Remaining Time: Burpees or until you hit 60 DOWNLOAD SUGARWOD!!

Tuesday Oct 27th, 2020

Strength: Barbell Push Press 4x8 RPE 6 + Band Pull-Aparts 4x20 2007 Reload: For time: 1,500-meter row Then, 5 rounds of: 10 bar muscle-ups 7 shoulder-to-overheads W 145 lb. M 235 lb. Games: 2007 (sca