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Tag: grand opening


Grand Opening PREP DAY

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10th August

Grand opening athlete WOD

practice skills and guided stretch

Non grand opening athlete WOD

Row 20 sec/40sec rest until 2500m

then do 5 burpees for every minute it takes you. If you are on the burpees challenge some of these can count toward your daily requirements.


Grand Opening WOD Practice Day 4

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9th August

20 min time cap

100 unbroken double unders

-run 100 meters every time you fail



Grand Opening WOD Practice Day 3

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8th August

death by 10 meters

run 10 meters in one minute

increase 10 meters each round


Grand Opening WOD Practice Day 2

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7th August

Skinny Diane

21-15-9

135/80lbs dead-lift

handstand pushups

10 wall balls between rounds


Grand Opening WOD Practice Day 1

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6th August

20 minute AMRAP
20 DBL UDRS
15 sit-ups
10 wall balls




Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips