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News & WOD

  • Death by Dumbbells
    Death by Dumbbells
    Partner WOD (30 MIN) Choose a light/medium dumbbell weight. Rx (50/35). 10 min cap 20*16*12*8*4* Burpee Step-ups (Dual Dumbbells) *=16 Medball Toss Situps All reps are accumulated Rest 5 min 15 min cap  Accumulate 250 Wall balls (20/14) *Before starting each set you must complete 4 lengths...
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  • The  Opens Are Coming...
    The Opens Are Coming…
    3 Rounds 30 KB Swing 30 KB Squat 30 Pull-Ups 30 T2B 800m Row *** Min 1-5 EMOM 1 Burpee Min 6-10 EMOM 2 Burpees Min 11-15 EMOM 3 Burpees Min 16-20 EMOM 4 Burpees Min 21-25 EMOM 5 Burpees Min 26-30 NO Burpees *RD 1 KB...
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  • Competitors Class: Finale
    Competitors Class: Finale
    1) Snatch Find a heavy double 2) EMOM (Until Failure) 1 Bear Complex (185/125) + 1,2,3,4… Burpees 3) Partner WOD (Until Complete) 6 Rounds (Each) 45 Double-unders 15 Power snatches (75/55) 5 Bar Muscle-ups 1 Round (Accumulated) 300 Wallballs (20/14) 50 Ring Muscle-ups 6 Rounds (Each) 25/20...
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