WOD 9.7.23

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A. Superset Jerk Complex 1-1-1-1-1 1 Jerk Complex = 2 Push Jerk + 1 Split Jerk B. For Time 50-40-30-20-10 Reps Of Wall Ball 20/14#, 10/9' Alternating Dumbbell Snatch 50/35# 15 Minute Time Cap

WOD 9.6.23

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E4MOM x 4 Rounds "Secret Formula" 20 Burpee Over Rower 500/400M Row In Remaining Time, Max Rep Power Clean 61/43 Rest 4 Minutes Between Rounds Courtesy Of CompTrain

WOD 9.5.23

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A, Every 1:15 x 11 Rounds 1. Snatch Complex: 1-1-1-1-1-1-1-1 1 Hang Power Snatch 1 Hang Squat Snatch 1 Overhead Squat 2. Deficit Snatch Deadlift: 4-4-4 B. For Time 21-15-9 Reps Of: Box Jump 24/20” Power Snatch…

WOD 9.3.23

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A. Super Set Push Press 3-3-3-3-3 GHD Sit-up 5 x 6-8 Reps B. As Many Rounds As Possible In 10 Minutes: 1 Devils Press 50/35LB 1 Dumbbell Box Step Up 50/35LB, 24/20" 2 Devils Press 2 Dumbbell Box Step Up 3 Devils…

WOD 9.2.23

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Partner Workout In Teams Of 2, For Time... 6 Rounds 400M Run 20 Deadlift 102/70 200M Farmer Carry 1.5/1P

WOD 9.1.23

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A. Super Set Enderton Front Squat Complex 1-1-1-1-1 B. "Double Down" As Many Rounds As Possible In 7 Minutes: 7 Toes To Bar 4 Bar Facing Burpees 1 Squat Clean @ Bodyweight 2 Minute Rest As Many Reps As Possible…

WOD 8.31.23

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A. Super Set Behind The Neck Split Jerk 3-3-3-3-3 Skill Work Bar Muscle Up Prep and Progression B. As Many Reps As Possible In 11 Minutes: 1 Power Snatch 43/30 1 Bar Muscle-up 2 Power Snatches 2 Bar Muscle-ups 3 Power…

WOD 8.30.23

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A. Superset Back Squat 10-10-10-10-AMRAP Skill Work Handstand Walk and Wall Walk Up Prep and Progression B. As Many Rounds As Possible In 10 minutes: 10 Double Under 5 FT Handstand Walk 20 Double Under 10 FT Handstand…

WOD 8.29.23

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A. Clean and Jerk Complex 1-1-1-1-1 1 Clean Pull + 1 Hang Power Clean + 2 Push Jerk B. For Time 15-12-9-6-3 Reps Of: Chest-to-bar Pull-up Clean & Jerk 61/43 Hand Release Push-up

WOD 8.28.23

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A Every 1:15 x 11 Rounds 1. Snatch Complex 1 1-1-1-1 (1 Power Snatch + 1 Overhead Squat) 2. Snatch Complex 2 1-1-1-1 (1 Power Snatch + 1 Hang Squat Snatch) 3. Deficit Snatch Deadlift 3-3-3 B. For Time 15-12-9-6-3-9-12-15…