WOD 9.1.22

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A. Superset Bench Press 3-3-3-3-3 GHD Sit Up 10-10-10-10-10 B. As many rounds as possible in 12 minutes: 7 Box Jump 36/30" 14 Kettlebell Swing 2/1.5P

WOD 8.31.22

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A. Superset Weighted Lunge 10-10-10-10-10 Single Arm Bent Row 6-6-6-6-6, each B. 3 rounds for time: 400M Run 15 Pull Up 50 Squat 15 Pull Up

WOD 8.30.22

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A. Every minute for 10 minutes: 3 Power Clean and Jerk @ 75% B. 2 rounds for time: 50/35 Calorie Row 25 Handstand Push Up

Closed for Labor Day

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WOD 8.29.22

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A. Superset Overhead Squat 2-2-2-2-2 Skin the Cat 2-2-2-2-2 B. As many reps as possible in 8 minutes: Wall Ball 20/14LB, 10/9FT At the top of each minute, including the first, perform 10 Deadlift 70/48KG. Compare…

WOD 8.28.22

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A. Work up to a heavy 100FT Back Rack Carry B. 3 rounds for time: 100 Double Under 30 V-Up 10 Devils Press 50/35LB  

WOD 8.27.22

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A. In 15 minutes work up to a heavy Squat Clean Thruster B. "Daniel" For time: 50 Pull Up 400M Run 21 Thruster 43/30KG 800M Run 21 Thruster 400M Run 50 Pull Up

WOD 8.26.22

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A. Superset Deadlift 2-2-2-2-2 Skill Work Handstands B. As many rounds as possible in 12 minutes: 12 Single Arm Dumbbell Deadlift 8 Single Arm Dumbbell Hang Clean and Jerk 10 Toes to Bar Perform with a 70/50LB D…

WOD 8.25.22

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A. Superset Front Squat 5-5-5-5-5 Straight Body Lift 3-3-3-3-3 B. For time: 1000M Row 50 Overhead Squat 20/15KG 30 Lateral Burpee Over Barbell

WOD 8.24.22

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A. Superset Sandbag Clean 6-6-6-6-6 Dip 3-3-3-3-3 B. "Half Eva" 5 rounds for time: 400M Run 15 Kettlebell Swing 2/1.5P 15 Pull Up