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Cash Out3 sets:reverse crunches x 15DB torso row x 10/sideDB Shrugs x 15Warmup3 sets of:Deadlift x 4-6 reps @ 30X1Rest 20 secondsTall Box Jumps x 5 repsRest 20 secondsPassive hang :30 secondsRest 20 secondsSingle Arm Kettlebell Front Rack Box Squats...
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Task3 x 5SB cleans *ascending ladderWarm-up5-4-3-2-1SB squats + carry 20m+2 rounds of:15 seconds of Dumbbell Lateral Raises15 seconds of Hercules Hold with Thumbs Facing UpRest 60 seconds, and then…2 rounds of:15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up15...
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WODFor time 60 Burpees 50 overhead Plate Lunges (45/25) 40 Sit-ups 30 Double Unders20 Pull-ups 10 Man MakersCash OutBench Press * new cycle 65% x 575% x 585% x 5+Tricep press downs 3 x 15+Lat pull downs 3 x 15...
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WODFor time:30 pull ups15 Box jumps45 Cal Row15 Box jumps30 pull upsCash OutKettlebell Halos x 10 (5 each direction)Walking Lunges w/ Overhead Reach x 10(lock fingers together – focus on lengthening from the trailing toe to your locked fingers overhead)Death...
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StrengthStrict Press +10lbs 65% x 575% x 585% x 5++SkillEMOM x 8 min Clean Complex lift offclean pull * shrugclean high pullcleanWODThree sets for times of:Row 500 Meters100 Double-Unders10 Overhead Squats*10 Unbroken Ground to Overhead*Rest 3 minutesCash OutThree sets of:Pallof...
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WarmupThree sets:60 second Wall-Sit30 second Sandbag Squat100-Foot Sandbag Carry60 second Wall-SitRest 90 secondsWOD15min AMRAP50m Mixed kb Rack OH carry *switch arms @25m 10 Wall Balls8 Lateral Slam Balls6 Pistols4 HSPU2 Bar Muscle upsStrengthFront Squat10 x 3 @ 85%
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Pre-SkillSnatch grip push pressSnatch grip push jerkSnatch balanceOHSSkillEMOM x 8minSnatch Complex lift offSnatch Pull Snatch High PullSnatchWODFor time:100m Single arm Farmers Carry50 Russian Kettlebell Swings (32/24 kg)25 Toes to Bar100 Jumping Lunges25 Toes to Bar50 Russian Kettlebell Swings100m Single arm...
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SkillEMOM x 12min1) Russian twist2) Side plank Oblique raises 3) Slider Mountain climbers4) Single arm hangWOD4 rounds:8 min to perform 500m Row 400m Run 12 Alt DB Sn (50/35) 5 Burpee Pull ups 10 Push upsWarmupTwo Sets:Plank Shoulder Taps x...
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WODpartner workout *teams of 23 GirlsBarbara 5 rounds for time: 20 pull-up 30 push-ups 40 sit-ups Megan 21-15-9 reps for time of: Burpees KB Swings (53/35) Double-Landers Isabel *alt db30 reps for time of: Snatch
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Happy 4th of July!!!10:00am Class Only Today...
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