Fitness Back Squat 3-3-3-3-3 (2sec pause in the bottom) Complete 4 rounds for time of: 16 Walking Lunges 20 Box Jump Overs 10 Ground to Overhead 45/30 Performance Back Squat 2×5@80-85% 3×3@85-90% Complete as many rounds as possible in 13 minutes of: 75 Double Unders 30 Kettlebell Swings 32/24 15 Thrusters 50/35 Post load and […]
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Rest Day
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Partner WOD For Time: 1000m Partner Row then 21 Hang Power Clean 60/40 21 Ring Dips 21 Lateral Burpees 400m Partner Run 15 Hang Power Clean 70/45 15 Ring Dips 15 Lateral Burpees 400m Partner Run 9 Hang Power Clean 80/50 9 Ring Dips 9 Lateral Burpees 400m Partner Run Post scores to comments.
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Fitness 5 sets of: 6 Seated Dumbbell Press + 8 Ring Rows Complete 5 rounds for time of: 8 Shoulder to Overhead 50/35 10 Pull Ups 20 Air Squats Performance Power Snatch 3-3-3-3-3 TNG Across Complete 5 rounds for time of: 40 Double Unders 12 Chest to Bar Pull Ups 6 Deadlifts 120/90 Rest 30secs […]
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Fitness Every 2 mins for 4 sets of: 10 Deadlifts + 20-30sec Handstand Hold Complete as many rounds as possible in 12 minutes of: 200m Farmers Walk 20/15 14 Push Ups 16 Butterfly Sit Ups Performance Back Squat 4×5 @80-85% For Time: 5 Rope Climbs 15ft 40 Push Ups 50 Kettlebell Swings 24/16 60 Wall […]
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Fitness Complete as many rounds and reps as possible in 18 minutes of: 800m Run 50 Box Jumps 30 Power Cleans 60/40 40 Toes to Bar Performance Muscle Snatch 3×3 Snatch 5×3 @80% Hang Power Clean 4×2 @75% Snatch Pull 5×3 @105% Post load and scores to the whiteboard.
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Fitness Push Jerk 3-3-3-3-3-3 Increasing For Time: 50cal Row 30 Front Rack Lunges 45/25 30 Kettlebell Swings 24/16 50 Wall Balls Performance Push Jerk 5-5-5-5 @80% Complete 5 rounds for time of: 15 Handstand Push Ups 12 Pistol Squats 3 Power Snatches 70/47.5 Post load and scores to the whiteboard.
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Fitness Front Squat 3-3-3-3-3 (2sec pause in the bottom) Complete as many rounds as possible in 13 minutes of: 8 Burpees 12 Dumbbell Thrusters 15/10 30 Double Unders Performance Front Squat 4×5 @80-85% For Time: 10 Muscle Ups 20 Thrusters 42.5/30 30 Sumo Deadlift High Pulls 42.3/30 20 Thrusters 42.5/30 10 Muscle Ups Post load […]
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Partner WOD For Time: 12-9-6 Toes to Bar Kettlebell Swings 24/16 200m Sprint 15-12-9 Toes to Bar Kettlebell Swings 24/16 200m Sprint 21-15-9 Toes to Bar Kettlebell Swings 24/16 400m Partner Run Post scores to comments.
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