WOD 9.26.22

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A. Super Set Pause Push Jerk 3-3-3-3-3 L-hang 5 x 20 seconds B. For time: 400 Meter Run 25 Box Jump 24/20" 30 Toes to Bar 25 Box Jump 24/20" 400 Meter Run

WOD 9.25.22

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A. 4 rounds for quality: 10 Single Leg Romanian Deadlift, each leg 10 Sots Press 2 Skin the Cat B. For max reps: Tabata Box Jump 24/20" Rest 1 minute Tabata Sumo Deadlift High Pull 1.5/1P Rest 1 minute Tabata Plank…

WOD 9.24.22

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A. Work up to a heavy Single Squat Clean Thruster B. For time: Run 1 Mile - Then - 10 rounds: 7 Thruster 35/25KG 7 Pull Up 7 Burpee 20 minute time cap.

WOD 9.23.22

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A. Split Jerk 3-3-2-2-1-1-1 B. For time: 30 Box Jump 30/24" 50 Deadlift 100/70KG 200 Double Under 12 minute time cap.

WOD 9.22.22

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A. Superset Bench Press 3-3-3-3-3 GHD Sit Up 10-10-10-10-10 B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Power Snatch 50/35KG After each round perform 1 round of Cindy. Cindy: 5 Pull Up 10 Push Up 15 Air …

WOD 9.21.22

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A. Every 30 seconds for 10 minutes: 1 Clean Pull @ 100% 1RM B. 10 rounds for max reps: With a 45 sceond clock perform: 100M Run Max Rep Handstand Push Up Rest 45 seconds between rounds.

WOD 9.20.22

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  A. Superset Front Squat 5-5-5-5-5 Skill Work Muscle ups, technique and drills B. As many rounds as possible in 10 minutes: 8 Toes 2 Bar 8 Dumbbell Snatch 50/35LB 8 Dumbbell Box Step Over 50/35LB, 24/20" …

WOD 9.19.22

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A. Work up to a heavy Double Hang Squat Snatch B. 7 rounds for max reps: 1 Min Max Calorie Row 1 Min Max Burpee 1 Min Rest

WOD 9.18.22

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A. Superset Front Rack Lunge 10-10-10-10-10 Skill Work Handstands B. 5 rounds for time: 6 Devils Press 50LB / 35LB 12 Knees to Elbow

WOD 9.17.22

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Partner Workout As many rounds as possible in 30 minutes: 1 Rope Climb 3 Power Snatch 61/43KG 20 Double Under Take turns completing one full round of the work listed above.