WOD 10.14.22

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A. Super Set Dumbbell Bench Press with Iso-hold 5-5-5-5-5 / arm Single Arm Dumbbell Row 5-5-5-5-5 B. For Quality With DB or KB 800M Run 20 TEMPO Push Press 30X0 20 Deadlift 400M Run 15 TEMPO Push Press 30X0 15…

WOD 10.13.22

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A. 12 Minutes To Establish A Heavy... Enderton Front Squat Complex: 1 Rep = 1 Front Squat with 3 second pause at bottom 1 Front Squat with double bounce 1 Front Squat B. For Time Squat Clean 61/43 10-8-6-4-2 Box…

WOD 10.12.22

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A. Super Set Sumo Deadlift 5-5-5-5-5 Single Leg Cross Body RDL 6-6-6-6-6 / leg B. 10 Rounds for time 10 Sumo Deadlift High Pull 43/30 15 V-up 100M Run

WOD 10.11.22

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A. Super Set One and One-Quarter Back Squat 5-5-5-5-5 Skill Work Handstand Fun B. For Time 10 Handstand Push Up 20 Wall Ball 20#/10'; 14#/9' 30 Russian Kettlebell Swing 2/1.5P 40 Burpee 30 Russian Kettlebell Swing 20…

WOD 10.10.22

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A. Every 1:30 Minutes for 10 Rounds 1 High Hang Power Snatch 1 Hang Power Snatch 1 Power Snatch Perform at or work to 65-70% of 1RM Squat Snatch B. "Isabel" 30 Snatches 61/43 Any type of snatch is acceptable: Pow…

WOD 10.9.22

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A. 4 Rounds For Quality: With DB or KB: 6 Z Press 8 DB Row/arm 10 DB Pullover B. For Time 1000 Meter Row 12-10-8-6-4-2 Reps of Push Jerk 34/25 Knees To Elbow Goblet Squat 1.5/1P 1000 Meter Row

WOD 10.8.22

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A. 8 Minute AMRAP 25 Jumping Jack 10 Kettlebell RDL 1P/.75P 10 Kip Swing 10 Burpee Sprawl 5 Single Arm Russian Kettlebell Swing / arm 10 Alternating Jump Lunge B. "Ollis" 22 Minute AMRAP 200m Run 22 Deadlift 84/57 22…

WOD 10.7.22

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A. Work to a heavy complex of: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean B. 12 Minute AMRAP 3 Hang Squat Clean 52/35 2 Rope Climb 6 Hang Squat Clean 2 Rope Climb 9 Hang Squat Clean 2 Rope Climb Add…

WOD 10.6.22

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A. Super Set Tempo Deadlift 3-3-3-3-3 Filly Press 8-8-8-8-8 / arm B. 5 Rounds for Max Reps 30 Seconds Max Rep Thruster 34/25 30 Seconds Rest 30 Seconds Max Rep Later Burpee Over BB 60 Seconds Rest

WOD 10.5.22

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A. Super Set Tempo Front Squat 3-3-3-3-3 Skill Work Handstand Hold B. 12min. AMRAP 30 Air Squat 20 DB Hang Clean 50/35# 10 Handstand Push Up