November 2018

3 x Partner WODs   A) AMRAP in 10 minutes: 20 KB Swings (32/24kg) 20 Box Jumps (24/20")   - share reps 50/50   B) AMRAP in 10 minutes: 20 Calories 20 Alt DB Snatches (2 x 20/15kg)   - share reps 50/50   C) 200m Run AMRAP Rope Climbs   - while one partner completes the 200m Run the other partner is completing...

- Various levels of difficulty are presented here. Find the right level for you and maintain that effort across all four rounds.   - 4 rounds - 4 minutes per round - 1 minute rest between rounds   Level 1 AMRAP 10 Burpees 10 Situps 10 Clusters (30/20kg)   Level 2 AMRAP 10 Burpees 10 Toes-to-Bar 10 Clusters (45/30kg)   Level...

For time: 100 Double Unders 20 Pull-Ups 10 Front Squats (80/55kg) 80 Double Unders 16 Pull-Ups 8 Front Squats (80/55kg) 60 Double Unders 12 Pull-Ups 6 Front Squats (80/55kg) 40 Double Unders 8 Pull-Ups 4 Front Squats (80/55kg) 20 Double Unders 4 Pull-Ups 2 Front Squats (80/55kg)   - 20 minute time cap ...

- The social event will kick off at 3pm, kids welcome. Presentations at 6pm. BYO. We will have the bbq fired up if you want to bring in anything that needs cooking.   A) Alt EMOM for 20 mins:   5 Power Snatches   10 Squats (^Pistols) or 10 Situps (^Toes-to-Bar)     or     C) "Mary" AMRAP in 20 minutes: 5...

For time: 100 Double Unders 800m Run 60/50 Cal Row 40 Pushups 20 LH KB Snatches (24/16kg) 20 RH KB Snatches (24/16kg) 10 Bar Muscle-Ups   - if you finish sub 15 minutes + 400m Farmer Carry (24/16kg)   - if you finish sub 18 minutes +200m Farmer Carry (24/16kg)   - if you finish sub 20 minutes...

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