Fitness 4 sets of: 6-8 Back Squats Rest 60secs 10 Single Dumbbell Row Rest 60 secs For Time: 600m Run 50 Thrusters 30/20 600m Row 25 Burpee Box Jump Overs 600m Run Performance Back Squat 5@80% 3@85% 3×2@90% Complete 15-12-9-6-3 for time of: Power Clean 60/40 Burpee Box Step Overs 25/15 24/20inch Post load and […]
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Rest Day
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Partner WOD Complete as many rounds as possible in 20 minutes of: 300m Run 10 Wall Balls 10 Kettlebell Swings 24/16 20 Double Unders Post rounds to comments.
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Fitness Strict Press 4 x 10 Rest 60secs For Time: Row 1000m 50 Air Squats 30 Pull Ups 50 Box Jumps Performance Push Press 2-2-2-2-2-2 @ 90%+ Complete as many rounds as possible in 12 minutes of: 3 Strict Handstand Push Ups 5 Power Cleans 50/35 7 Thrusters 50/35 Post load and scores to the […]
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Fitness Back Rack Lunges 4 x 10 Rest 90secs Complete as many rounds of the 12 minute ladder of: 3 Hand Release Push Ups 3 Toes to Bar 3 Ground to Overhead 45/30 6 Hand Release Push Ups 6 Toes to Bar 6 Ground to Overhead 45/30 9 Hand Release Push Ups 9 Toes to […]
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Complete as many rounds as possible in 15 minutes of: 12 Push Press 50/30 30 Kettlebell Swings 32/24 300m Sandbag Run Post rounds to the whiteboard.
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Fitness Every 2 minutes for 5 sets 8 Dumbbell Bench Press + 5 Pull Ups Complete 3 rounds of: 15 Front Squats 50/30 10 Lateral Burpees 500m Run Performance Push Jerk 2-2-2-2-2-2 @ 85%+ Complete 7 rounds for time of: 7 Hang Power Clean 60/40 7 Back Squats 60/40 30 Double Unders Post load and […]
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Fitness Back Squats 5 x 7 Rest 60secs Complete as many rounds as possible in 16 minutes of: 9 Box Jump Overs 9 Push Press 45/30 9 Wall Balls Performance Overhead Squat 3-3-3-3-3 with 3 sec Pause Increasing For Time: 50 Wall Balls Then 3 rounds of: 9 Bar Facing Burpees 7 Clean and Jerk […]
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Rest Day
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Partner WOD Complete 3 rounds of: 600m Run 30 Toes to Bar / Handstand Hold 30 Burpees / Deadlift Hold Post time to comments.
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