Rest Day
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Partner WOD Complete as many rounds as possible in 20 minutes of: 400m Run 12 Kettlebell Swings 24/16 9 Shoulder to Overhead 50/35 6 Kettlebell Box Step Overs 24/16 Post rounds to comments.
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Fitness Push Press Every 90secs for 5 sets 6 reps (Increasing) Complete as many rounds as possible in 12 minutes of: 10 Kettlebell Sumo Deadlift High Pull 24/16 10 Push Ups 15 Box Jumps Performance Push Jerk 5-5-5-5-5 TNG Across Complete as many rounds as possible in 10 minutes of: 15 Deadlifts 100/70 15 Ring […]
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Fitness Front Rack Lunges 20-20-20 rest 90secs Complete 3 rounds for time of: 500m Run 16 Toes to Bar 10 Overhead Squats 42.5/30 Performance Back Squat 2×3@80% 2@85% 1@90% Complete 3 rounds for time of: 6 Squat Clean 82.5/55 9 Bar Muscle Ups Post load and scores to the whiteboard.
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For Time: 60 Wall Balls 100 Double Unders 15 Hang Power Clean 70/50 25 Double Unders 40 Lateral Burpees 25 Double Unders 15 Hang Power Clean 70/50 100 Double Unders 60 Wall Balls Post time to the whiteboard.
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Fitness Press 3-3-3-3-3 Increasing In 13 minutes complete as many rounds and reps of: Buy in: Row 1000m –Then— Rounds of: 10 Butterfly Sit Ups 8 Deadlifts 50/30 6 Push Press 50/30 Performance Press (Reset) 5-5-5-5-5 Across Complete 4 rounds for time of: 5 Hang Power Snatch 60/40 3 Rope Climbs 15ft 12 Handstand Push […]
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We are only open for the one class today at 8:30am. Partner WOD GALLAGHER & McDONALD 2 rounds of: 200m run 16 Kettlebell Swings 24/16 16 Pull Ups 16 Front Squats 50/30 200m run 14 Kettlebell Swings 24/16 14 Pull Ups 14 Front Squats 50/30 200m run 12 Kettlebell Swings 24/16 12 Pull Ups 12 […]
CONTINUE READINGRest Day
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Partner WOD Complete as many reps as possible in 18 minutes of: 500m Partner Run 200 Double Unders 100 Wall Balls 50 Push Ups/Handstand Push Ups 25 Clean and Jerks 60/40 Post total reps to comments.
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Fitness 4 sets: 10 Dumbbell Bench Press + 15 V Ups For Time: 400m Run 15 Thrusters 42.5/30 15 Burpee Pull Ups 400m Run 12 Thrusters 42.5/30 12 Burpee Pull Ups 400m Run 9 Thrusters 42.5/30 9 Burpee Pull Ups Performance Floor Press 5-5-5-5-5 Increasing Complete 3 rounds for time of: 15 Box Jumps 30/24 […]
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