Protected: WOD/Blog

5716s
Kia ora whānau, we are having a Christmas party/box opening on the 3rd Dec, all are welcome. Things will kick off at 5pm, it will be a pot luck dinner, and BYO drinks🍻.

Strength: Sled push 8 sets of 1 full length, you choose your weight.

WOD: For time
9-15-21-15-9
OHS 50/35kg
Bar facing burpee
200m run

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5716s
Kia ora whānau, we are having a Christmas party/box opening on the 3rd Dec, all are welcome. Things will kick off at 5pm, it will be a pot luck dinner, and BYO drinks🍻.

Strength: 5 rounds 3×10 one legged DL, you choose weight, keep same for 3 sets.

WOD: 3RFT
30 Kb swings 24/16
30 box jumps
30 Wall balls 9/6kg
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5716s
Kia ora whānau, we are having a Christmas party/box opening on the 3rd Dec, all are welcome. Things will kick off at 5pm, it will be a pot luck dinner, and BYO drinks🍻.

Strength: Front squat 3×7 @ 75%

WOD: 3 rounds for time
10 squat clean RX-80/60
10 TTB
10 BJ overs
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5716s
Kia ora whānau, we are having a Christmas party/box opening on the 3rd Dec, all are welcome. Things will kick off at 5pm, it will be a pot luck dinner, and BYO drinks🍻.

Skill: Handstand holds, with shoulder taps 3×10 alternating (5 per arm) -Free standing H/Hold for as long as possible.

WOD: 4 Rounds for time
20 Cal AB or Row
20 Wall Balls 9/6 unbroken
200m run
2:30min rest

*every round to be performed at 100%
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Strength: Clean & Jerk 3 @ 80%,2 @ 80%,1,1,1 @ 90%

WOD: “ice box” (kinda modified)
15 Clean & Jerk @ 60/40
800m run or 45 cal AB
12 Clean & Jerk
400m run or 35 cal AB
9 Clean & Jerk
200m run or 20 cal AB

*everytime a set of C&J are broken 5 burpee penalty.
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MetCon:4x400m runs (row if injured or a strong runner) rest the time it takes, go AFAP each round. Warm up Power snatch

WOD: 15min AMRAP
ascending ladder: 2-4-6-8-10 etc…
Power Snatch you choose weight or RX-70/55
Wall ball 9/6kg

*30 double unders after each round
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