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DL 2017 Event 1 AMRAP 4 Heavy Team farmer carry 60m Synchro Pull Ups (remaining time) AMRAP 4 Heavy Team farmer carry 60m Synchro TTB (remaining time) AMRAP 4 Heavy Team farmer carry 60m Rope climbs (remaining time) Notes Complete a team heavy farmer carry use individual KB if needed. Then in pairs work through as...

For Time 30 Thrusters 60 Pull Ups (pairs working) 20 Thrusters 40 Pull Ups (pairs working) 10 Thrusters 20 Pull Ups (pairs working) 4 minutes rest 20 Cleans 18 rope climbs 15 Cleans 12 rope climbs 10 Cleans 6 rope climbs Notes This is a workout designed for a worm, if you do not have one you can use a...

Friday For Time MF1 30 Clean and Jerks (60/40kg) MF 2 20 Clean and Jerks (70/50kg) MF 3 10 Clean and Jerks (80/60kg) MF 1 10 Muscle Ups MF 2 20 CTB Pull Ups MF 3 30 Pull Ups Notes * Male and Female pairs One pair must complete one of the clean and jerk...

Boxing Day  12 days of team xmas 1) HSPU 2) Clean 3) TTB 4) Shoulder to Overhead 5) Burpee Over 6) Lunges 7) Pull Ups 8) Squats 9) Push ups 10) Deadlifts 11) Rope Climbs 12) Thrusters Notes Complete all reps as a 6. They Need to be as synchro as possible. Great if you have a worm, if not...

Friday Part A AMRAP 12 Thrusters Pull Ups 2,2 – 4,4 – 6,6 – 8,8 – 10,10 …. Part B AMRAP 10 HSPU Dips Push Ups 5,5,5 – 10,10,10 – 15,15,15 …… Notes *Each Athlete works individually, however reps are added together at the end Scale if needed...

Snatch ladder 20 Double Unders Snatch (30/25kg) 20 Double Unders Snatch (40/30kg) 20 Double Unders Snatch (50/35kg) 20 Double Unders Snatch (60/40kg) 20 Double Unders Snatch (70/45kg) 20 Double Unders Snatch (80/50kg) 20 Double Unders Snatch (90/55kg) 20 Double Unders Snatch (100/60kg) Notes * Athletes take it in turns to go through entire ladder 1-minute time cap for each station If a station is...

Friday 3 Rounds MF Pairs 0-2 mins Clean and Jerk (60/40kg) 2-4 mins Rope Climbs 4-6 mins KB swings Rest 5 minutes Notes * Working in pairs to complete as many reps as possible. Choose which station you start on amongst the pairs Scale if needed....

3 Rounds MF Triplets 0-2 mins Wall balls 2-4 mins Sumo Deadlift High Pulls 4-6 mins Box Jumps 6-8 mins Push Press 8-10 mins Row Rest 2 minutes Notes *Male and Female Triplets alternating work during 2-minute window Triplets must work in synchronisation Comment reps below...

3 Rounds MF Pairs 0-2 mins Power Snatch (50/30kg) 2-4 mins OH Lunges with plate (20/10kg) 4-6 mins Double Unders Rest 5 minutes   Notes  Working in pairs to complete as many reps as possible. Choose which station you start on amongst the pairs Scale if needed....