Rest Day
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Partner WOD Complete as many rounds as possible in 20 minutes of: 9 Push Ups 15 Dumbbell Snatch 30/20 21 Air Squats 350m Run Post rounds to comments.
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Fitness 5 sets of: 8 Bench Press + 8 Bent Over Row Complete 5 rounds for time of: 40 Double Unders 8 Front Squats 50/35 10 Dumbbell Hang Power Clean 15/10 Performance Push Jerk 3@75% 4×2@80% For Time: 1000m Row 40 Box Jump Overs 30 Chest to Bar Pull Ups 20 Handstand Push Ups (Strict […]
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Fitness 4 sets of: 10 Back Rack Lunges + 20-30sec Handstand Hold Rest 90secs Complete as many rounds as possible in 12 minutes of: Buy in: 350m Plate Carry 10/5 —then– 3 Pull Ups 3 Shoulder to Overhead 45/30 6 Pull Ups 6 Shoulder to Overhead 45/30 9 Pull Ups 9 Shoulder to Overhead 45/30 […]
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Fitness “Karen” For Time: 150 Wall Balls –then– “Power Elizabeth” 21-15-9 for time of: Power Clean 60/42.5 Ring Dips Performance Primer – Behind the Neck Jerk 3×3 Clean and Jerk 1×3 @75% 2×3 @80% 2×2 @85% 3 – Position Snatch 1-1-1-1-1 Increasing Clean Pull + Hang Clean Pull 100% (1+1) x 5 Post load and […]
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Fitness 5 sets of: 8 Dumbbell Push Press + 8 Ring Rows For Time: 25 Burpees 500m Run 40 Kettlebell Swings 24/16 500m Run 25 Burpees Performance Push Press 3@75% 4×2@80% For Time: 75 Double Unders 20 Toes to Bar 15 Shoulder to Overhead 60/40 50 Double Unders 20 Toes to Bar 12 Shoulder to […]
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Fitness EMOM for 10 minutes 1st min: 8 Front Squats 2nd min: 30sec Chinese Prone Plank Hold Complete as many rounds as possible in 15 minutes of: 15 Box Jump Overs 12 Air Squats 9 Sumo Deadlift High Pulls 42.5/30 6 Hand Release Push ups Performance Front Squat 3-3-3-3 @85% Complete as many rounds as […]
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Partner WOD For Time: 500m Partner Run 40 Box Step Overs 24/16 30 Kettlebell Swings 24/16 20 Hang Power Clean and Jerk 50/35 500m Partner Run 20 Hang Power Clean and Jerk 50/35 30 Kettlebell Swings 24/16 40 Box Step Overs 24/16 500m Partner Run Post times to comments.
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Fitness 5 sets of: 6 Push Press Rest 45ses 5 Supinated Grip Pull Ups Rest 45secs Complete as many rounds as possible in 15 minutes of: Row 150m 30 Wall Balls 15 Toes to Bar Performance Push Press 3×3 @75% 2×2 @80% Complete as many rounds as possible in 12 minutes of: 15 Power Snatches […]
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