WOD 5.22.23

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A. Bench Press 5-5-5 Round 1: 5 Reps @ 65% Round 2: 5 Reps @ 75% Round 3: 5 Reps @ 85% Skill Work: Ring Dip Prep and Progressions B. 12 Minute AMRAP 10 Ring Dip 15 Deadlift 61/43 20/15 Calorie Row

WOD 5.21.23

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A. Super Set Box Jump: Max Height Single Max Effort Box Jump For Max Height Skill Work Handstand Push-up Prep and Progression B. Every 5 Minutes x 3 Rounds Within 3 Minutes, Complete: 3 Handstand Push-up 6 Box Jump…

WOD 5.20.23

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Hero WOD Saturday "René" 7 Rounds For Time 400M Run 21 Walking Lunge 15 Pull-up 9 Burpee Wear A 20/14# Vest Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive…

WOD 5.19.23

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A. Super Set Cluster 3-3-3-3-3 Skill Work Rope Climb Prep and Progressions B. For Time* 10 Rounds 1 Rope Climb 5 Hang Power Clean 5 Push Press 5 Thruster Perform With 43/30KG Barbell *20 Minute Time Cap …

WOD 5.18.23

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A. For Time* 30 Bench Press 84/57 *8 Minute Time Cap B. 10 Minute AMRAP Double Kettlebell Complex 5 Deadlift 25' Farmers Carry Lunge 5 Snatch 25' Overhead Lunge Perform With Pair Of 1.5/1P Kettlebell

WOD 5.17.23

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A. Super Set Every 1:30 x 9 Rounds Round 1, 4, 7 10 Dumbbell Bicep Curl 10 Dumbbell Hammer Curl Round 2, 5, 8 20s Dumbbell Mixed Grip Hold 20 Dumbbell Romainian Deadlift Round 3, 6, 9 15 Strict Hanging Oblique Knee Raise 15…

WOD 5.16.23

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Murph Prep: Week 3 Day 1 For Time 1 Mile Run 50 Pull-up 100 Push-up 150 Air Squat 1 Mile Run Partition Pull-up, Push-up, Air Squat As Needed

WOD 5.15.23

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A. Super Set Jerk Complex 1-1-1-1-1-1 1 Jerk Complex = 1 Pause Push Jerk + 1 Split Jerk Skill Work Double Under Practice + Progressions B. For Time 5 Rounds 50 Double Under 16 Dumbbell Snatch 50/35# Courtesy…

WOD 5.14.23

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A. EMOM x 8 Rounds 3 Hang Power Clean B. For Time 15-12-9-6-3 Reps Of... Power Clean Bar Facing Burpee

WOD 5.13.23

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Murph Prep Day 6 30 Minute AMRAP 400M Run 10 Pull-up 20 Push-up 30 Air Squat Wear A 20/14# Vest