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News & WOD

  • Partner WOD Sundays
    Partner WOD Sundays
    Skill (10 min.): Muscle-ups Partner AMRAP 25: 100 Russian Medball Twists (Partner 2 holds a tucked position) 80 Plate Thrusters (45/25) (Partner 2 hangs from a pull-up bar) 100 Supines (Partner 2 holds the top of push-up) 80 Cal Row (Partner 2 holds a plank) *10 reps per […]...
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  • Double UP!
    Double UP!
    AMRAP 22 1 Wall Climb 2 Burpees 3 Pull-Ups 4 KB Swings 5 Hollow Rocks 2 Wall Climb 4 Burpees 6 Pull-Ups 8 KB Swings 10 Hollow Rocks 4 Wall Climb 8 Burpees 12 Pull-Ups 16 KB Swings 20 Hollow Rocks *Every new round double reps for […]...
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  • Almost 3 Months away
    Almost 3 Months away
    Skill Back Squat 5-5-5 Back Lunge 10-10-10 Lunge off a rack and step backwards. Lunge sets are 5+5 for 10 reps total   WOD 4 Rounds (14min T.L.) 250 Row 15 Ring Dips 15 Over Box Jumps; 24/20″...
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