WOD Tuesday 29th, September

Movement activation Partner Wod Filthy 100 100 box jumps 100 Jumping pull ups/ Pullups 100 Kb swings 100 walking lunges/ BD OH lunges 100 K2E/ T2B 100 push press Bar/ 30/20 100 Back extensions 100 wall balls 100 burpees over partner

100 Du

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WOD Wednesday 20th January

Macho Man Tech: 3 Power Cleans, 3 Front Squats, and 3 Jerks Then Five 3-minute AMRAPs in 29 minutes 60 Double-Unders 10 C2B Pull ups or 20 Jumping Lunges Max Rounds of Dumbbell Macho Man 50/30 Res

WOD Tuesday 19th January

DU 5 min Practice Gymnastics tech AMRAP in 23 minutes From 0:00-5:00, AMRAP of: 27 calorie Row/Bike/ DU 27 Burpees 27 Chest-to-Bar Pull-Ups Rest 4 minutes From 9:00-14:00, AMRAP of: 21 calorie Row/

WOD Monday 18th January

DU 5 min Practice Barbell Tech Power Snatch For Time 9-7-5 reps of: Power Snatches 60/40 Bar Facing Burpees Rest 1 minute 10-8-6 reps of: Power Snatches 50/35 Bar Facing Burpees Rest 1 minute 11-9-

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