Monday

Strength/Skill Weightlifting   Power Snatch + Squat Snatch   Every 2:30 x 5 Sets 1+1 Rest 10-15 seconds 1+1 Rest 10-15 seconds 1+1   Starting @ 70% of Power Snatch and increasing each set The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go…

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Saturday

  WOD PRVN Community Throwdown Workout #2:   For Time   60 Wall Balls 9/6 50/40 Calorie Row 40 Pull-ups 30/24 Calorie Row 20 Power Snatch 52/34 10 Bar Muscle-ups   **Note: There will be a tie break time after the final Snatches   Active/Lifestyle:   50 Wall Balls 6/4 40/32 Calorie Row 30 Jumping…

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Friday

  Strength/Skill Every 2:30 x 4 Sets 5 Strict Ring Dips* 10 Barbell Z-Press, light   If you can add load to the Ring Dips, please do so. WOD PRVN Community Throwdown Workout #1:   For time: 10 Rounds of: 32 Double-Unders 8 Alternating Single-Arm Devil’s Press 22.5/15     Active/Lifestyle: 32 Single-Unders 8 Alternating…

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Thursday

  Strength/Skill Gymnastic Development WOD “Stoneward”   For Time 4 Rounds 20 Toes to Bar 14 Handstand Push-Ups 25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge   Kettlebell Load: (53/35lb, 24/16 kg)   Active: 15 Toes to Bar 10 Box Pike Strict Handstand Push-Ups 25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge   Kettlebell Load:…

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Wednesday

  Strength/Skill     WOD Happy New Year “Dustbringer”   Every 2:00 x 20 Sets (5 @ Each Station) Station 1: 10 Ring Rows + 200m Run + 10 Air Squats Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry Station 4: 1:00 Accumulated…

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Tuesday

  Strength/Skill   WOD 💪 It’s That Time Again – Tonnage for Time! 💪   15,000 kg ground to overhead. 👥 Teams of 3 – grab a couple of mates and get your lifters on. 🏖️ Feeling bold? Take it up a notch this year and tackle it with a sandbag!    

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Monday

  Strength/Skill Strength   Back Squat Every 2:30 x 4 Sets Set 1: 10 @ 60% Set 2: 10 @ 65% Set 3: 8 @ 70% Set 4: 8 @ 70% WOD “Skybreaker” Time Cap: 17 Minutes For Time: 5 Rounds 7 Burpee Pull-Ups 15 Front Squats 52/34kg 50 Double Unders   Active: 5 Burpee…

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Saturday

  WOD “The Fuhrmannator” 6 Rounds for Time 100 meter Run 5 Burpees 10 Kettlebell Swings (24/16) 15 Deadlifts (43/29) 20 Back Squats (43/29) Lifestyle: 16/12, 35/25

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