Saturday 10/12/2024

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WOD
"Bagheera the Panther"
4 Sets: (1 set every 12 minutes. Athletes have up until the 12 minute mark to rest if set is completed before 12 minutes)
Partner 1: 10x50ft Shuttle Run
Partner 2: 20 GHD Sit Ups  (Or V-Ups)

-straight into-

Partner 1: 10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
Partner 2: 250/200m Row

-straight into-

Partner 1: 8 Burpee Pull Ups
Partner 2: 70 Double Unders

*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements

**Score is total time of all 4 sets

Friday 10/06/2023

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Strength
Turkish Get Up Carries
3 Rounds
Turkish getup (stand up portion only) left arm
100 ft overhead carry left
Turkish getup (down to ground portion)
*repeat on right side

Turkish Get Up

WOD
"Regina George and Gretchen Weiners"
Teams of 2
Every 6:00 (4 sets)
75 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (50s/35s) 24"/20"
Partner 2: 15 GHD Sit Ups (Scale stick sit-ups)

*Both working at the same time and switch when station is completed*
*Score is slowest round