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

Wednesday 4/3/2024

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WOD
"Revenge of the Sith"
3 Rounds For Time:
400m Run
30 GHD’s (Scale with V-Ups)
20 Wall Balls 20#/14# (11'/10')

Accessory
"Mayhem Mini-Pump – Leg Day"
4 Rounds

10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-



Saturday 10/14/2023

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WOD
"Guys Grocery Games"
Teams of 2
12:00 AMRAP
2000/1600m Row - shared between partners
Max GHD’s (or abmat sit-ups) - one athlete works at a time

-1:00 rest-

12:00 AMRAP
150/100 Cal Bike - shared between partners
Max Burpee Box Jump Overs 24"/20" - one athlete works at a time

*Score is total GHDs/Sit Ups and Burpee Box Jump Overs