For Time: 15 Box Jumps 20 Thrusters 50/35 15 Box Jumps 20 Power Cleans 50/35 15 Box Jumps 20 Shoulder to Overhead 50/35 15 Box Jumps 20 Front Rack Lunges 50/35 400m Run 15 Box Jumps 20 Thrusters 50/35 15 Box Jumps 20 Power Cleans 50/35 15 Box Jumps 20 Shoulder to Overhead 50/35 15 […]
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HAPPY AUSTRALIA DAY! We have an 8am session only today. In teams of 4 complete: For Time: Part A. Complete 4 rounds of: 30 Burpees 40 Deadlifts 80/50 4x400m partner runs will also need to be completed Time is when the 4 rounds and the 4 runs have been completed. Rest 3 minutes Part B. […]
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We only have an 8am session tomorrow for Australia Day. FITNESS Front Squat EMOM for 10 minutes perform 2 reps (Hold the same weight across) Complete as many rounds as possible in 14 minutes of: 15 Kettlebell Swings 24/16 40 Double Unders 20 Wall Balls PERFORMANCE Can now be viewed in the whiteboard. Post load […]
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FITNESS For Time: 800m Run 50 Power Cleans 52.5/35 75 Pull Ups 800m Run PERFORMANCE Tall Clean 3×3 Clean and Jerk 6×2@85% High Hang Snatch 4×2@65% Clean Pull 3×5@105% Post load and scores to the whiteboard.
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FITNESS 5 sets of: 5 TNG Push Jerk + 8 Bent Over Row Complete 10 rounds of: 7 Push Press 40/30 10 Box Jumps PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Deadlift 10-8-6-4-2 Complete as many reps as possible in 15 minutes of: 21 Goblet Squats 24/16 14 Kettlebell Sumo Deadlift High Pull 24/16 7 Hand Release Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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Rest Day
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Complete as many rounds as possible in 20 minutes of: 50 Wall Balls 200m Medball Carry 50 Toes to Bar/Butterfly Sit Ups 200m Medball Carry 50 Shoulder to Overhead 50/35 400m Run Post rounds to comments.
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FITNESS 12 minutes to find a max of: 1 Push Press + 2 Push Jerk Compete 3 rounds for time of: 90 Double Unders 15 Hang Clean and Jerk 40/27.5 15 Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Pause Overhead Squat 3-3-3-3-3-3 Hold for 2 secs For Time: 700m Row –then– 20 Pull Ups 20 Deadlifts 70/45 15 Pull Ups 15 Deadlifts 70/45 10 Pull Ups 10 Deadlifts 70/45 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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