WOD 3.6.24

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A. For Load Snatch 5-5-5-5-4-4-4 5x4 @ 50-60% 1RM 4z3 @ 60-70% 1RM B. For Time 3 Rounds 400M Run 21 Knee-to-Elbow 12 Dumbbell Hang Squat Clean 50/35#  

WOD 3.5.24

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A. For Total Time E4MOM x 5 Rounds 500/400M Row Rest Reamining Time In Interval Score Is Slowest Round B. Super Set 1 1/4 Bench Press 8-8-8-8-8 Single Arm Dumbbell Row 8-8-8-8-8 / arm  

WOD 3.4.24

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A. For Load 10 Minutes To Establish A Heavy... 1-rep Power Snatch B. For Time 3 Rounds 90 Air Squat 30 Russian KB swings 1.5/1P 10 Power Snatch 61/43  

WOD 3.3.24

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A. Stamina 3 Rounds For Time 300M Run :30s Rest 200M Run :60s Rest 100M Run :90s Rest B. For Time 3 Rounds 90 Double Under 30 Kettlebell Swing 1.5P/1P  

WOD 3.2.24

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24.1 The Open    

WOD 3.1.24

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A. EMOM x 8 Rounds 2 Front Squat B. 18 Minute AMRAP Partner Workout 20 Thruster 61/43 400M Run *Run Together; Split Thrusters As Needed  

WOD 2.29.24

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A. For Quality 200M Double Kettlebell Farmer Carry 100M Single Arm Kettlebell Overhead Carry - Right 100M Single Arm Kettlebell Overhead Carry - Left 200M Double Kettlebell Farmer Carry Use 1.5P/1P Kettlebell B. For Max…

WOD 2.28.24

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A. For Load Back Rack Reverse Lunge 4-4-4-4-4 / leg Rest 3:00 Between Sets B. 8 Minute AMRAP 5 Shuttle Run 10 Dumbbell Push Jerk 50/35# 20 Box Step-up 24/20" *1 Shuttle Run = 25 ft down/25 ft back …

WOD 2.27.24

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A. Super Set Clean Complex 1-1-1-1-1-1 1 Clean Pull 1 Hang Power Clean 1 Hang Squat Clean Drop Set 1 Clean Complex @ 95% 1 Clean Complex @ 90% B. For Time 3 Rounds 4 Rope Climb 12 Weighted Medball Sit-up 20/14# 16…

WOD 2.26.24

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A. For Quality Alternating EMOM x 14 Rounds Odd Rounds: :30 Dumbbell Z-press Even Rounds: 3 Wall Walk B. For Max Reps E2MOM x 4 Rounds 12 Calorie Row 24 Double Under Max Rep Wall Ball In Remaining Time 20/14#, 10/9' 2…