In House Mixed pairs
About This Competition
in house mixed pairs
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Out of retirement | 7 |
| 2 | The Screws | 14 |
| 3 | Legs Eleven | 15 |
| 3 | Cool Runnings | 15 |
| 5 | R & R | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | Jolly | 9 |
| 2 | Coaches can't win | 11 |
| 3 | Daisy Bolagnaisey | 12 |
| 4 | In a Pickle | 15 |
| 5 | POWERED BY REGRET | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | Dont let me down Dad | 6 |
| 2 | The 2 Jacobs | 9 |
| 3 | Doctors and Nurses | 11 |
| 4 | Little and large | 20 |
| 5 | HUMBUGS | 20 |
Workouts
RX - 3-3-4 Minte AMRAPs
2 Rounds (DB 22.5/15kg)
12 Syncro Alternating DB Snatch
9 Syncro DB Goblet Squats
6 Syncro Line Face Burpee
AMRAP Calorie Echo Bike
Intermediate 3-3-4 Minute AMRAPs
2 Rounds (DB 22.5/15kg - Masters may use 17.5/12.5kg)
10 Syncro Alternating DB Snatch
8 Syncro DB Goblet Squats
6 Syncro Line Face Burpee
AMRAP Calorie Echo Bike
Scaled 3-3-4Minute AMRAPs
2 Rounds (DB 15/10kg - Masters may use 5/10kg)
10 Syncro Alternating DB Snatch
8 Syncro DB Goblet Squats
6 Syncro Line Face Burpee
AMRAP Calorie Echo Bike
RX
50 Cal row
50 T2B
21 Shoulder to overhead 52.5/35kg
40 Cal row
40 T2B
18 STOH
30 Cal row
30 T2B
15 STOH
20 Cal row
20 T2B
12 STOH
Intermediate
50 Cal row
40 T2B
21 Shoulder to overhead 42.5/30kg (Master may use 35/25kg)
40 Cal row
30 T2B
18 STOH
30 Cal row
20 T2B
15 STOH
20 Cal row
10 T2B
12 STOH
Scaled
50 Cal row
40 Syncro sit ups
21 Shoulder to overhead 30/20kg (Masters may use 20/15)
40 Cal row
30 Syncro sit ups
18 STOH
30 Cal row
20 Syncro sit ups
15 STOH
20 Cal row
10 Syncro sit ups
12 STOH
Intermediate Gymnastics are NOT syncro and can be completed as you see fit.
3 Rounds
15 Syncro Box jump overs 24/20in
15 Syncro Power cleans 35/25kg
20 Pull ups
Directly into
2 Rounds
12 Syncro Box jump overs
12 Syncro Hang power cleans 42.5/30kg
15 Pull ups
1 Round
9 Box jump overs
9 Syncro squat cleans 50/35kg
AMRAP Chest to bar pull ups
Scores, time for the first 3 rounds of the wod and total reps. If you finish the 9 squat cleans you have completed 246 reps, so any chest to bar completed in the time will be added to your total reps.
Scaled
3 Rounds
15 Syncro Box overs 24/20in (May step over)
15 Syncro Power cleans 35/25kg
30 Jumping Pull ups
Directly into
2 Rounds
12 Syncro Box overs
12 Syncro Hang power cleans 42.5/30kg
24 Jumping Pull ups
1 Round
9 Box overs
9 Syncro squat cleans 45/35kg
AMRAP Pull ups
This is for reps of Event 3
Rx is 225 reps
Intermediate is 246
Scaled is 286
Any additional reps will be added to these. If you do not complete the work yoour missed reps will be removed from the above rep scheme.
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Event Details
Closes: Apr 5, 2025
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