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WOD Blog
 | Wed, Jul 24 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| PIONEER DAY 7/24/19 | WARM UP 7/24/19 | Other Results |
PIONEER DAY 7/24/19(Rounds, Rx+, Rx2, Rx3) w/ a Partner: 22 min AMRAP: 7-Burpee to Plate 24-Partner Wallballs (20#/14#) 18-KB Swings (53#/35#)/DB Snatch (50#/35#) 47-Air Squats 100 m-OH Carry (53#/35#) Rules: Burpee to Plate: Each partner will perform a set of 7 reps, with one partner working at a time. Partner Wallball: In mixed gender teams utilize female weight. KB Swing/DB Snatch: One partner will use the KB, one will perform the DB Snatch. Teammates may keep the same item all rounds or switch each round. Air Squats-Partition as Desired OH Carry-One Partner Holds their KB OH, one partner holds their DB OH. Goal: 4+ Rounds Score as Rounds+Reps, no reps for incomplete runs. Count the DB Snatch/KB Swing as 18 reps TOTAL. Ex. Todd and Wes get 5 rounds+14 swings/DB Snatch their total score is 5+45. Tip: Try to keep a steady pace! Have fun working out with friends! Purple Rx+: Do solo, sub regular wallballs, KB Swing OR DB Snatch (athlete's preference) Blue Rx: As written Orange Rx2: 14#/10#, 35#/26#, 35#/20# Yellow Rx3: 10#/6#, 26#/20#, 20#/12#-15# White MODWOD: Sub Burpee to Box, Goblet Squat, no weight on run
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