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Good morning everyone. So glad some of you could get in yesterday to borrow equipment and we are sure you will put it all to good use....

Team Friday It’s 20th of 2020, so: In teams of two Alternating exercises Amrap 20minutes 20 calorie row 20 hang power cleans (40/25) 20...

Today’s wod in the box is : 5 rounds of : one minute work - 15 seconds rest round 1 : calories round 2 : SDHP (35/25) round 3 : double...

Wod A. Bodyweight 12 min AMRAP 3 burpees 6 pull-ups 9 sit-ups Six minutes rest B. Barbell 12 min AMRAP row for calories every minute on...

A. Build to three sets of five touch and go deadlifts B. 14 min AMRAP 3 T2B 3 shoulder to overhead (60/40) 3 front squats add three reps...

Chipper 90 doubles unders (150singles) 80 front racked lunges (42.5/30) 70 KBS 60 second plank 50 power clean and push press (42.5/30) 40...

20.2 - 20 min AMRAP 4 dB thrusters 6 T2B 24 doubles

30 min Amrap Team WOD 3 deadlift, 3 hang power clean, 3 push press - each 100 m row - each M - 60kgs L - 42.5kgs

A. 1000 m Fast/Slow 100s Row A..1 . Bonus WOD B. 5 Rounds of 4 min Window Complete 300/250 m Row 10 C2B Pull ups 10 HR Push ups 10 Lunges

Variable Intervals 200m 400m 600m 800m 1000m 800m 600m 400m 200m Rest intervals 40s    60s    80s   100s   120s    100s   80s   60s   40s

A. 100/80 Cal Row For time Stop every 10/8 Cals and complete 10 Rail Squats B. WOD AMRAP24 10 Bent Over Rows 60/40 kg 20 DU's - 20...

10 mins WOD Practice/Warm up ie Power Cleans and Front Squats warm up /stretch wrists WOD 1. -  10 min EMON 10 Down to 1 Push ups 1 Up to...

Team Friday Team of two 20 rounds each of : 1 power clean into 1 thruster 1 snatch 1 power clean into 1 push jerk 1 deadlift into 1 hang...

Perfecting the Push-up 14 rounds of seven quality push-ups every thirty seconds (fail drop one rep) 18Minute AMRAP: 20 Wall Balls (9/6)...

10 Rounds: Every 90 seconds 10/8 Calorie Row AMRAP Kettlebell Swings (24/16) Rest 4 MInutes 10 Rounds: Every 90 seconds 10/8 Calorie Row...

A. Plus One wod - 1 push-up, 1 squat, 1 T2B Add one rep up to 10. When you reach 10 start at 1 again B. Every 2 mins for ten rounds: 10...