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WODs

OPEN
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses (22.5/15kg)
15 weighted pull-ups (1 x 22.5/ 1 x 15kg)

 

SCALE 1
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses (15/10kg)
15 strict pull-ups

 

SCALE 2
4 rounds for time of:
60-second bear crawl hold
60-second assisted static hang (toes on the ground)
10 dumbbell shoulder presses (10/5kg)
10 ring rows

 

Box Brief
Saturday 7th – Sunday 8th July  –  Tribal Clash Beach Competition, Bantham, Devon 
Friday 20th – Sunday 22nd July  –  Wild West Competition and Camping, Malvern

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WODs

OPEN
5 rounds for reps of:
2 minutes of burpee box jumps (36″/30″)
Rest 1 minute

 

PERFORMANCE
5 rounds for reps of:
2 minutes of burpee box jumps (30″/24″)
Rest 1 minute

 

BEGINNER
4 rounds for reps of:
2 minutes of burpee box step ups (15″/12″)
Rest 1 minute

 

Box Brief
Saturday 7th – Sunday 8th July  –  Tribal Clash Beach Competition, Bantham, Devon 
Friday 20th – Sunday 22nd July  –  Wild West Competition and Camping, Malvern

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WODs

OPEN – PERFORMANCE – FITNESS
Bumpy Ride – CFNE
In Teams of 3, AMRAP 30:
12/9 Calorie Bike/Row
6 Burpees Over Dumbell
100 Meter Run with Dumbell (22.5/15)

Partners complete full rounds

 

Box Brief
Saturday 7th – Sunday 8th July –   Tribal Clash Beach Competition, Bantham, Devon 
Friday 20th – Sunday 22nd July –   Wild West Competition and Camping 

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WODs

OPEN
Triple 3

For time:
3,000-m row
300 double-unders
3-mile run

 

SCALED
Triple 3

For time:
1,000-m row
100 single-unders
1-mile run

 

Box Brief
Saturday 7th – Sunday 8th July –   Tribal Clash Beach Competition, Bantham, Devon 
Friday 20th – Sunday 22nd July –   Wild West Competition and Camping 

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WODs

ALL ABILITIES
Push Press
3-3-3-3-3-3-3

Box Brief
Saturday 7th – Sunday 8th July –   Tribal Clash Beach Competition, Bantham, Devon 
Friday 20th – Sunday 22nd July –   Wild West Competition and Camping 

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WODs

OPEN
‘Cindy’
AMRAP 20
5 pull ups
10 push ups
15 squats

 

OPEN
‘Cindy’
AMRAP 20
5 jumping pull ups
10 push ups
15 squats

 

OPEN
‘Cindy’
AMRAP 10
5 jumping pull ups
10 knee push ups
15 squats to wall ball

 

Box Brief
Saturday 7th – Sunday 8th July –   Tribal Clash Beach Competition, Bantham, Devon 
Friday 20th – Sunday 22nd July –   Wild West Competition and Camping 

- No Comments - Click to get involved
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