October 17

October 17

WOD #1 For time 800 m run 50 box jumps 40 ball slams 30 KB goblet squats (35/53) 20 burpees directly into WOD #2 9 sets 30 seconds on/30 seconds off Assault bike sprint Plank hold (switch plank every round) then 3 sets 30 seconds on/30 seconds...

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October 13

October 13

For time: Hero WOD “CAMERON” 50 Walking lunges 25 Chest to bar pull-ups 50 Box jumps 24″/20″ 25 Triple unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-for-1’s” 50 Sit-ups 5 Rope...

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October 12

October 12

WOD 1 500 m row test rest 5:00 WOD 2 “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10...

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October 6

October 6

Partner WOD WOD 1 ascending ladder in 10 minutes 2 wall balls- Partner 1 2 synchronized burpees- both partners 2 wall balls- partner 2 4 wall balls- Partner 1 4 synchronized burpees- both partners 4 wall balls- partner 2 6 wall balls- Partner 1 6...

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