WOD 6.18.23

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A. Father's Day WOD: Fight Gone Dad 3 Rounds, 1 Minute Per Station For Max Reps Of... Alternating Step Back Lunge (Farmers Carry/Hang Style) Deadlift Hang Power Clean Front Squat Anchored Sit-up Rest Perform With Pair Of 50/35#…

WOD 6.17.23

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Partner WOD In Teams Of 2 8 Minute AMRAP 24 Double Under 8 Power Snatch 43/30 2 Minute Rest 8 Minute AMRAP 12 Thruster 43/30 4 Burpee-over-Barbell

WOD 6.16.23

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A. 2 Part Jerk Sequence 1. Split Press 5-5-5 (Perform first before moving onto A2) 2. Jerk Complex: 1-1-1 Jerk Complex = 3 Push Press + 1 Split Jerk (1-2s pause in catch) B. For Time 5 Rounds 5 Man Maker 50/35# 10…

WOD 6.15.23

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A. EMOM x 10 Minutes (10 Rounds) Clean Complex 1 Clean Complex = 1 Clean Pull + 1 Low Hang Clean Pull + 1 Low Hang Power Clean B. 12-9-6 Reps Of Hang Power Clean 61/43 Burpee Bar Muscle Up

WOD 6.14.23

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A. Super Set Every 2:00 x 10 Minutes (5 Rounds) Enderton Front Squat Complex 5-4-3-2-1 1 Rep Of Enderton Front Squat = 1 Pause Front Squat (3s) 1 Double Bounce Front Squat 1 Front Squat Round 1: 5 Reps @ 60% 1RM Front…

WOD 6.13.23

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A. Super Set E3MOM x 9 Minutes (3 Rounds) Bench Press 5 @ 67% 1RM Bench Press 5 @ 77% 1RM Bench Press 5 @ 87% 1RM Bench Press Skill Work Ring Dip Prep and Progression Handstand Prep and Progression B. For Time 4…

WOD 6.12.23

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A. Super Set Back Squat 10-8-6-4-2 10 @ 40% 1RM Backsquat 8 @ 45% 1RM Backsquat 6 @ 50% 1RM Backsquat 4 @ 55% 1RM Backsquat 2 @ 60% 1RM Backsquat Skill Work Crossover Prep and Progression Strict Muscle-up Foundations…

WOD 6.11.23

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For time Buy In: 800M Run 50-40-30-20-10 reps of: Wall Ball, 20/14#, 10/9' Box Jump, 24/20" Cash Out: 800M Run

WOD 6.10.23

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A. Establish A 1RM Clean Complex: 1 Power Clean + 1 Hang Squat Clean B. "Omar" 10 Thrusters 43/35 15 Bar Facing Burpees 20 Thrusters 43/35 25 Bar Facing Burpees 30 Thrusters 43/35 35 Bar Facing Burpees

WOD 6.9.23

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A. 20 Minutes To Establish A Max Effort / Heavy Single... Snatch Complex: 1 Power Snatch + 2 Heaving Snatch Balance B. 8 Minute AMRAP 3 Strict Handstand Push-ups 3 Overhead Squats 52/48 6 Strict Handstand Push-ups 3 Overhead…