WOD 7.28.24

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A. For Max Rounds 12 Minute AMRAP 10 Calories, Any Machine 8 Ring Dip 6 Single Arm Russian Kettlebell Swing/arm 1.5/1P B. For Quality 3 Rounds 25 GHD Sit-up :30 Side Plank/side  

WOD 7.27.24

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A. Super Set E2MOM x 7 Rounds For Load 2 Weighted Pull-up Skill Work Double Under and Crossover Practice B. For Time 3 Rounds 15 Burpee-to-Target 6" 50 Double Under 15 Burpee-to-Target 50 Single Under Crossover –…

WOD 7.26.24

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A. For Load Deadlift 1-1-1-1-1-1-1 B. For Max Rounds 10 Minute AMRAP 5 Power Clean 93/61 10 Toes-to-Bar  

WOD 7.25.24

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A. For Load Shoulder Press 3-3-3-3-3 Push Press 2-2-2-2-2 Push Jerk 1-1-1-1-1 – Record the heaviest load for each movement. – Lift Every 2 Minutes A. For Time 3 Rounds 300-200-100M Row – Rest :20s…

WOD 7.24.24

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A. For Load On A 12 Minute Clock, Build To A Heavy... 1-rep Overhead Squat From The Floor B. For Time 3 Rounds 20 Chest-to-Bar Pull-up 10 Overhead Squat 84/56  

WOD 7.23.24

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A. For Load and Quality 4 Rounds 25 Hollow Rock 1:00 Strict Muscle-up or Muscle-up Practice 1:00 Handstand Walk or Handstand Walk Practice B. For Time 100/75 Calorie Row 100 Box Jump Over 24/20" 1000M Run …

WOD 7.22.24

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A. For Load Clean 5-5-4-4-4-4-4-3-3-3 B. "The Cheif" For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans 61/43 6 Push-ups 9 Air Squats Rest 1 min between each cycle. For each cycle restart the AMRAP. Compare To May…

WOD 7.21.24

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A. For Total Time 5 Rounds 12 Alternating Box Step-up 24/20" 6 Bar Muscle-up 2:00 Rest 5 Rounds 12 Alternating Box Step-up 24/20" 3 Wall Walk B. For Quality Midline Conditioning 10 Minute AMRAP 20 Seated Leg…

WOD 7.20.24

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A. For Total Time 5 Rounds 12 Alternating Box Step-up 24/20" 6 Bar Muscle-up 2:00 Rest 5 Rounds 12 Alternating Box Step-up 24/20" 3 Wall Walk B. For Quality Midline Conditioning 10 Minute AMRAP 20 Seated Leg…

WOD 7.19.24

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For Time "Small" 3 Rounds 1000M row 50 Burpee 50 Box Jump 24/20" 800M Run Perform Individually Or With A Partner