WOD 4.14.23

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A. EMOM For 10 Minutes 2 Turkish Get-up Odd Minute - Right Arm Even Minute - Left Arm B. For Time 10 Dumbbell Box Step Over 24/20" 20 Dumbbell Shoulder-to-Overhead 50/35# 30 Sit-up 40 Box Jump Over 24/20" 30 Sit-up 20…

WOD 4.13.23

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A. E3MOM For 3 Rounds Front Squat 3 @ 72% 1RM 3 @ 82% 1RM 3 @ 92% 1RM Skill Work Crossover Prep & Progression B. For Time 5 Rounds 10 Goblet Squat 2/1.5P 20 Med Ball Sit Up 20/14# 30 Crossover

WOD 4.12.23

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A. Build To A Heavy... Snatch Complex 1-1-1-1-1 1 Snatch Complex = 1 Power Snatch + 1 Hang Power Snatch B. For Time 10-9-8-7-6-5-4-3-2-1 Reps Of Power Snatch 52/32 Bar Facing Burpee

WOD 4.11.23

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A. E3MOM For 3 Rounds Back Squat 3 @ 72% 1RM 3 @ 82% 1RM 3 @ 92% 1RM Weighted Hanging Knee Raise 8-8-8 B. For Time* 200M Run 15 Toes-to-Bar 10 Squat Clean 43/30 200M Run 15 Toes-to-Bar 8 Squat Clean 52/34 200M…

WOD 4.10.23

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  A. E3MOM For 3 Rounds Push Press 3 @ 72% 1RM 3 @ 82% 1RM 3 @ 92% 1RM Skill Work Wall Walk Prep & Progression B. 10 Minute AMRAP 10 Push Press 61/43 10 Russian Kettlebell Swing 2/1.5P 2 Min Rest, Directly…

WOD 4.9.23

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A. Build To A Heavy... Snatch + Overhead Squat Complex 1-1-1-1 1 Snatch + Overhead Squat Complex = 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch B. 12 MInute AMRAP 3 Overhead Squat 43/30 30…

WOD 4.8.23

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Partner Workout In Teams Of 2... 50 Devils Press 50/35# 100 Burpee 200 Air Squat 3000M Row *30 Minute Time Cap

WOD 4.7.23

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SQUAT A. E3MOM For 3 Rounds Front Squat 5 @ 67% 1RM 5 @ 77% 1RM 5 @ 87% 1RM B. For Time 3 Rounds 10 Deadlift 102/74 15 Wall Ball 20/14#, 10/9' 20/15 Calorie Row

WOD 4.6.23

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A. Super Set Dumbbell Bench Press 8-8-8-8-8 Landmine Rolling Push-up 5-5-5-5-5 / side Skill Work Ring Dip Prep & Progresson B. For Time 400M Run 21 Push Jerk 9 Ring Push-up 400M Run 15 Push Jerk 15 Ring Push-up 400M…

WOD 4.5.23

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A. Build To A Heavy... Clean Complex 1-1-1-1-1 1 Clean Complex = 1 Power Clean+ 1 Low Power Clean+ 1 Hang Power Clean *Pause 2-3 seconds in catch position B. For Time 40-30-20-10 Reps Of Kettlebell Swing 1.5/1P Alternating…