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  “Without Fail” Minute 1: 8 Bench Press @ 65% Minute 2: 4 Hang Squat Cleans @ 70%+ Minute 3: 2 Rope Climbs   Active: 1 Rope Climb Lifestyle: 6 floor to stand Part A) 3 Sets: For Quality 10/8 Push-Up Renegade Row 8 Strict Knees to Chest — Part B) 3 Sets 12-15 Dumbbell…

Open Gym

  From Australian Hero Games, this Hero WOD is dedicated to Private Luke Worsley, 26 years of age from Sydney. He was killed by small arms fire while participating in a planned and deliberate attack by our forces against Taliban leaders and their supporters in Uruzgan Province on the 23rd November 2007. “Worsley”   5…

  “If you Ain’t First, You’re Last” For Time: 60 Toe to Bar 20 Bar Facing Burpees 60/45 Calorie Echo Bike 20 Bar Facing Burpees 60 Power Snatch 34/25 20 Bar Facing Burpees 60 Push Press Active: Time Cap: 25min Active: For Time: 48 Toe to Bar 18 Bar Facing Burpees 60/45 Calorie Echo Bike…

  Strength Back Squat Every 3:00 x 6 Sets Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 5 Reps @ 75% Set 4: 3 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 1 Rep @ 90%+   % is Based on 1RM Back Squat   Record…

  Strength Strict Press Every 2:00 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 80% Set 3: 1 Rep @ 85% Set 4: 5 Reps @ 75% Set 5: 3 Reps @ 80% Set 6: 1 Rep @ 85% Strength Focused EMOM 16:00 EMOM minute 1: 10-15 Dumbbell Bench…

  #TEAMPRVNTUESDAY “Shake n’ Bake” 3 Rounds for Time: 30/24 Calorie Row 15 Front Squats 70/48kg 30 Pull-Ups Active: 52/34 Lifestyle: 60% of 1RM Time Cap: 20:00 Bodybuilding Finisher 8:00 AMRAP 16 Dual KB Gorilla Rows 10/10 Suitcase Reverse Lunge 10-12 Dual Dumbbell Zottman Curls

  Weightlifting Take 10 minutes to Establish 3 RM Power Clean and Push Jerk “Piss Excellence”    5 Rounds for Time 200m Run 9 Burpee Box Jump Overs 24/20in 6 Power Clean and Push Jerks 84/57kg Active: 70/48 Lifestyle:60% of 1RM Time Cap: 18:00

Open Gym

  “Black Sunday”   3 Rounds for Time 103 Double-Unders 42 Wall Ball Shots (9/6) 33 calorie Row 27 Pull-Ups 3 Ground-to-Overheads (84/61) Active: 61/43 Lifestyle, Singles, Jumping Pull Ups, 43/29