Fitness Back Squat Every 90secs 5 reps for 5 sets Complete 4 rounds for time of: 12 Lateral Burpees 20 Air Squats 8 Ground to Overhead 45/30 Performance Front Squat 5@75% 3@80% 2@85% 1@90% Barbell Glute Bridge 3 x 5 In 10 minutes complete: Buy in: 30 Lateral Burpees –then– In the remaining time AMRAP […]
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Rest Day
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Partner WOD For Time: 700m Partner Run 100 Box Jumps 100 Kettlebell Swings 24/16 700m Partner Run 100 Wall Balls Post time to comments.
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Fitness Push Press 3-3-3-3-3-3 Increasing Complete as many reps as possible in 12 minutes of: 3 Push Ups 3 Power Cleans 50/35 3 Toes to Bar 6 Push Ups 6 Power Cleans 50/35 6 Toes to Bar 9 Push Ups 9 Power Cleans 50/35 9 Toes to Bar…..continue with the same format. Performance Push Press […]
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Fitness Deadlift Every 2 minutes for 5 sets perform 6 reps Complete 3 rounds for time of: 400m Run 12 Shoulder to Overhead 45/32.5 8 Overhead Squats 45/32.5 Performance Back Rack Lunges 10-10-10-10 Complete 3 rounds for time of: 400m Run 21 Handstand Push Ups 7 Hang Snatch 60/40 Post load and scores to the […]
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5 rounds of: 1 minute Burpee Box Jumps 1 minute Chest to Bar Pull Ups 1 minute Thrusters 50/35 1 minute Rest Post total reps to the whiteboard.
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Fitness Push Press 8-8-8-8-8 Across Rest 90secs For Time: 500m Row 26 Overhead Plate Lunges 15/10 52 Kettlebell Swings 24/16 26 Overhead Plate Lunges 15/10 500m Run Performance Press 5-5-5-5 Across Complete 6 rounds for time of: 15 Wall Balls 10 Deadlift 70/45 5 Shoulder to Overhead 70/45 Post load and scores to the whiteboard.
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Fitness Front Squat Every minute for 10 minutes perform 2 reps Complete as many rounds as possible in 15 minutes of: 40 Double Unders 30 Wall Balls 20 Dumbbell Snatch 20/12.5 Performance Squat Clean Every minute on the minute for 10 minutes perform 1 rep For Time: 60 Cal Row 200 Double Unders 40 Toes […]
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Partner WOD Complete as many rounds as possible in 16 minutes of: 300m Farmers Carry 14 Dumbbell Thrusters 20/15 8 Dumbbell Box Step Overs 20/15 Rest 30secs between rounds. Post rounds to the comments.
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