WOD 3.20.23

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A. Super Set E3MOM For 3 Rounds Back Squat 3 @ 70% 1RM 3 @ 80% 1RM 3+ @ 90% 1RM Skill Work Chest-to-Wall Handstand Push-up Practice Rope Climb Practice B. For Time 5 Rounds 10 Back Squat 43/30 5 Strict Handstand…

WOD 3.19.23

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A. In 15 Minutues, Establish A Heavy... Hang Power Clean, Double B. For Time 3 Rounds 250M Row 21 Thruster Thruster 43/30 12 Chest-to-Bar Pull-Up

WOD 3.18.23

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Partner Workout 100 Calorie Row 90 Push-up On Dumbbell 80 Calorie Row 70 Dumbbell Hang Clean 60 Calorie Row 50 Dumbbell Front Squat 40 Calorie Row 30 Dumbbell Push Press 20 Calorie Row 10 Toes-to-Bar After Each Movement (Both Athletes…

WOD 3.17.23

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A. In 15 Minutes, Establish A Heavy... Snatch Complex 1 Snatch Deadlift + 1 Hang Snatch High Pull + 1 Hang Power Snatch B. "Randy" For Time 75 Power Snatch, 34/25 Compare to February 8, 2021 C. Accessory - Core…

WOD 3.16.23

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A. E3MOM For 3 Rounds Front Squat 5 @ 65% 1RM 5 @ 75% 1RM 5+ @ 85% 1RM B. For Time* 50 Dumbbell Walking Lunge 30 Handstand Push-up 40 Front Rack Walking Lunge 20 Deficit Handstand Push-up 30 Overhead Walking Lunge 10…

WOD 3.15.23

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A. E3MOM For 3 Rounds Push Press 5 @ 65% 1RM 5 @ 75% 1RM 5+ @ 85% 1RM B. In A 12 Minute Window, Complete 3 Rounds 12 Deadlift 61/43 9 Hang Power Clean 61/43 6 Shoulder-to-Overhead 61/43 2 Rounds 12 Deadlift 70/52 9…

WOD 3.14.23

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Part C BONUS! See below! A. E3MOM For 3 Rounds Back Squat 5 @ 65% 1RM 5 @ 75% 1RM 5+ @ 85% 1RM B. "Karen" For Time 150 Wall Ball, 20/14#, 10/9' Compare to June 6, 2021 C. Accessory - Core Work (Optional) 4…

WOD 3.13.23

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A. Super Set Alternating Every 1:30 For 10 Rounds Weighted Pull-up 3-2-1-1-1 Weighted Dip 3-2-1-1-1 B. For Time 30 Alternating Dumbbell Snatch 50/35# 30 Pull-up 20 Burpee-to-Target 20 Chest-to-Bar Pull-up 10…

WOD 3.12.23

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A. E2MOM For 5 Rounds Front Rack Lunge 6-6-6-6-6 B. For Time 25 Kettlebell Swing 25 Burpee 25 Kettlebell swing 25 Burpee 25 Kettlebell Swing Perform with 2/1.5P Kettlebell

WOD 3.11.23

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A. E2MOM For 7 Rounds Establish A Heavy Power Clean Complex: 1 Clean Deadlift + 1 Hang Clean Shrug + 1 Hang Power Clean + 1 Power Clean B. For Time 5 Rounds 9 Hang Power clean 61/43 12 Push Up 15 Deadlift 61/43 …