WOD 10.10.21

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For time: Run 800M Then, 12 rounds: 4 Handstand Push Up 6 Burpee 8 Russian Kettlebell Swing 2/1.5P Then: Run 800M

WOD 10.9.21

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A. Superset Back Rack Lunge 10-10-10-10-10 Ring Dip 5-5-5-5-5 B. For time: 12 Devils Press 50/35LB 21 Knees to Elbows 9 Devils Press 15 Knees to Elbows 6 Devils Press 9 Knees to Elbows

WOD 10.8.21

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A. Superset Shoulder Press 5-5-5-5-5 Hip Extension 5 x 10-25 reps B. For time: 50 Med Ball Cleans 20/14LB 25 Push Jerks 70/48KG 50 Med Ball Cleans Compare to June 3, 2019.

WOD 10.7.21

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A. Every minute for 8 minutes: 5 Hang Split Snatch B. For time: 9 Bar Muscle Up 18 Double KB Front Rack Box Step Over 1/.75P, 24/20" 7 Bar Muscle Up 14 Double KB Front Rack Box Step Over 5 Bar Muscle Up 10 Double KB…

WOD 10.6.21

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A. Superset Deadlift 3-3-3-3-3 Ring Row 10-10-10-10-10 B. 2 rounds for time: 100 Double Under 50 Kettlebell Swing 1.5/1P 25 Box Jump 24/20"

WOD 10.5.21

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A. Superset Thruster 3-3-3-3-3 Skin The Cat 2-2-2-2-2 B. 4 rounds for time: 200M Run 15 Toes to Bar 10 Front Squat 61/43KG

WOD 10.4.21

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A. Work up to a heavy Snatch B. For time: 30/21 Calorie Row Then, 3 rounds: 15 Deadlift 84/61KG 30 Double Under 15 Handstand Push Up 30 Double Under Then: 30/21 Calorie Row 15 minute time cap.

WOD 10.3.21

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A. Superset Back Squat 2-2-2-2-2 Skill Work Handstand Walk B. As many rounds as possible in 15 minutes: 6 Push Up 9 Sit Up 12 Double Under

WOD 10.2.21

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A. Split Jerk 3-3-2-2-1-1-1 B. For time: 12-9-6-3 reps of: Power Clean 61/43KG Pull Up Push Jerk 61/43KG Pull Up

WOD 10.1.21

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A. Superset Sandbag Bearhug Squat 10-10-10-10-10 Sots Press 10-10-10-10-10 Leg Lift Windmill 6-6-6-6-6 B. As many rounds as possible in 12 minutes: 30 FT Plank Slider Walk Forward 30 FT Plank Slider Walk Backward 10…