WOD 11.11.23

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"Chad" 1000 Weighted Box Step-ups, 45/35#, 20" Box  

WOD 11.10.23

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A. E2MOM x 7 Rounds 2 Push Press B. For Time 3 Rounds 30 Push-up 20 Pull-up 10 Deadlift 84/61  

WOD 11.9.23

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A. Super Set Power Snatch 5-4-3-2-1 Skill Work Kipping Technique B. "Nancy" 5 Rounds For Time 400M Run 15 Overhead Squat 43/30 *Compare to March 2, 2023  

WOD 11.8.23

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A. Alternating 1:15 x 10 Rounds Odd Rounds: Kettlebell Or Dumbbell Farmer Carry 5 x 100M Even Rounds: Kettlebell or Dumbbell Front Rack Carry 5 x 100M B. For Time 21-15-9 Reps Of: Hang Power Clean 61/43 15-12-9 Reps…

WOD 11.7.23

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A. Super Set Back Squat 3-3-3+ Set 1: 70% Set 2: 80% Set 3: 90% Skill Work Single Under and Double Under Crossover Practice B. For Time 4 Rounds 15 Bar Facing Burpee 15 Front Squat 52/38 75 Single Under Cr…

WOD 11.6.23

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A. Super Set E3MOM x 5 Rounds Split Jerk 3-3-3-3-3 L-Sit Hold 5 x 20s B. As many rounds as possible in 12 minutes: 10 Toes to Bar 15 Burpee-to-Target 20 Wall Ball 20/14#, 10/9'  

WOD 11.5.23

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A. Running Time Trial 4 x 400M Run Rest 3:00 Minutes Between Rounds B. 10 Minute AMRAP 5 Left Arm KB Complex [ 1 Single Arm Kettlebell Squat Clean + 1 Cluster + 1 Snatch ] 1.5/1P 5 Right Arm KB Complex [ 1 Single Arm Kettlebell…

WOD 11.4.23

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Partner Workout In Teams Of 2, Complete As Many Rounds As Possible in 25 Minutes: 1000M Row While Patner Holds Double KB Front Rack 1.5/1P 150 Double Unders While Partner Performs Handstand Hold 100 Synchronized Air Squats 75 Sit-up…

WOD 11.3.23

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A. Super Set Sandbag Complex: 1-1-1-1-1 5 Sandbag Clean + 1 Sandbag Carry Skill Work Weighted Pull-up Prep and Progression B. For Time 6-9-12-9-6 Reps Of: Thruster 61/43KG Weighted Pull-up 50/35# Burpee Over Bar 15…

WOD 11.2.23

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A. Super Set Split Jerk 3-3-2-2-1-1-1 Skill Work Single Under and Double Under Crossover Practice and Progression B. For Time 50 Single Under Crossover 30 Box Jump Over 24/20" 10 Rope Climb 30 Box Jump Over 24/20 50…