Fitness Back Squat 3-3-3-3-3-3 Increasing For Time: 500m Row –then– 3 rounds of: 15 Box Jumps 15 Sumo Deadlift High Pull 45/30 –then– 500m Plate Carry 15/10 Performance Deadlift 2-2-2-2-2 Increasing (Reset) For Time: 30 Bar Facing Burpees 15 Hang Snatch 45/30 20 Bar Facing Burpees 10 Hang Snatch 45/30 10 Bar Facing Burpees 5 […]
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Complete as many rounds as possible in 20 minutes of: 300m Run 9 Kettlebell Swings 32/24 12 Chest to Bar Pull Ups 15 Wall Balls Post rounds to the whiteboard.
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Fitness 4 sets: 5 Strict Pull Ups + 10 Push Ups Complete 4 rounds for time of: 50 Double Unders 16 Dumbbell Snatch 20/12.5 14 V Ups or H Ups Performance Power Clean + Hang Power Clean 2-2-2-2-2 Increasing (Reset) For Time: 3 rounds of: 6 Overhead Squats 65/42.5 3 Muscle Ups Then 3 rounds […]
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Fitness 4 sets: 20m Dumbbell Lunge (No pausing inside 10m) For Time: 500m Run then 2 Ground to Overhead 50/35 5 Box Jump Overs 4 Ground to Overhead 50/35 10 Box Jump Overs 6 Ground to Overhead 50/35 15 Box Jump Overs 8 Ground to Overhead 50/35 20 Box Jump Overs 10 Ground to Overhead […]
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Rest Day
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Partner WOD For Time: 500m Partner Run 100 Box Step Overs 25/15 100 Sumo Deadlift High Pulls 42.5/30 500m Partner Run Post time to comments.
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Fitness EMOM for 10 minutes: Odd: 8 Press Even: 30 Double Unders Complete 3 rounds for time of: 20 Front Rack Lunges 50/35 15 Toes to Bar 300m Run Performance Seated Press 2-2-2-2-2-2 Increasing Complete 3 rounds for time of: 14 Burpee Box Jumps 21 Kettlebell Swings 24/16 7 Clean and Jerks 70/50 Post load […]
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Fitness Front Squat EMOM for 10 minutes 3 reps Complete as many rounds as possible in 13 minutes of: 2 Burpee Box Jumps 4 Push Press 45/30 6 Wall Balls 4 Burpee Box Jumps 8 Push Press 45/30 12 Wall Balls 6 Burpee Box Jumps 12 Push Press 45/30 18 Wall Balls…etc Performance Front Squat […]
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For Time: 800m Run 100 Double Unders 25 Hang Power Cleans 60/40 50 Handstand Push Ups 25 Hang Power Cleans 60/40 100 Double Unders 800m Run Post time to the whiteboard.
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Fitness Push Press 5-5-5-5-5 21-15-9-3 Thrusters 42.5/30 Bar Facing Burpees 150m Farmers Carry 25/15 Performance Push Press 2-2-2-2-2-2 Increasing Complete as many rounds as possible in 10 minutes of: 10 Deadlifts 60/40 10 Shoulder to Overhead 60/40 10 Lateral Burpees Post load and scores to the whiteboard.
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