Protected: WOD/Blog

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It’s finally December, and we’ve saved the best for last. Introducing the top dog “Alpha”✊. Show this tough guy some love when you see him.

Strength: Find your 1RM Snatch

WOD:
3 RFT (10min cap)
10 power snatch 60/40
10 BJ Over
200m run

3min rest

3 RFT (10min cap)
5 Front squat 90/70
12 CTB PU
10 Burpee

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: 3×3 rope climbs, alternating with 3×10 GHD sit ups.

WOD: For time
3 rope climbs
21 thrusters 45/30kg
200m
2 rope climbs
15 thrusters
200m run
1 rope climb
9 thrusters
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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: Power Snatch + Full Sn + 2 OHS. Working up to a heavy weight.

WOD: 12min amrap
9 pwr sn 50/35
15 full cln
21 C+J
15 Thrs
9 full sn
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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: 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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