WOD 12.7.22

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A. Super Set Close Grip Bench Press 2001 5-5-5-5-5 Alternating Dumbbell Hammer Curls 12-12-12-12-12 B. For Time 75 Shoulder-to-Overhead 52/35 3 Burpees Every 0:30 Seconds, Including Beginning Of Workout (0:00) …

WOD 12.5.22

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A. Super Set Bent Over Barbell Row 2101 5-5-5-5-5 Kettlebell Horn Curls 2111 10-10-10-10-10 B. 3 Rounds For Time 500 Meter Row 20 Pull Up 10 Alternating KB Rack Lunge 1.5/1P 2 Minute Rest Between Rounds …

WOD 12.6.22

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A. Super Set Every 3 Minutes for 5 Rounds Clean Complex: 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean Banded Tricep Press Down 15-15-15-15 B. For Time* 40-30-20-10 Reps Of Kettlebell Swing 1.5/1P AbMat Sit…

WOD 12.4.22

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A. Super Set Work To A Heavy Push Press 3-3-2-2-1-1-1 B. 8 Rounds For Time 200 Meter Run 10 Burpee Deadlift 2 x 50/35# dumbbell

WOD 12.3.22

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A. 12 Minute EMOM 3 Hang Power Clean Every 4 Minutes Increase Load B. "The Ghost" 6 Rounds For Max Reps Of Each Exercise: 1 Min Row 1 Min Burpee 1 Min Double Under 1 Min Rest

WOD 12.2.22

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A. Super Set Cyclist Front Squat 2101 3-3-3-3-3 Suitcase Knee Over Toe Split Squat 5-5-5-5-5 R/L B. For Load + Quality 10 Minute EMOM 5 Single Arm Kettlebell Thruster R/L 10 Push Up 5 Minute Rest 10 Minute…

WOD 12.1.22

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A. Deadlift Wave Part 3 Every 2 Minutes Perform 5 Reps @ 85% 4 Reps @ 87% 3 Rep @ 89% 5 Reps @ 87% 4 Reps @ 89% 3 Rep @ 91% Athletes will be provided 8-10 minutes of warm up to work their way up to the start of their 85%…

WOD 11.30.22

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A. Snatch Complex 1 Power Snatch + 2 Overhead Squat 1-1-1-1-1 B. 4 Rounds For Time 10 Dumbbell Snatch Left Arm 10 Dumbell Snatch Right Arm 10 Renegade Row Left Arm 10 Renegade Row Right Arm Perform With A 50/35# DumbbellB.…

WOD 11.29.22

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A. Every 2 Minutes for 7 Rounds Bench Press 3-3-3-3-3-3-3 B. For Time 40-30-20-10 Reps/Calories Wall Ball 20/14#; 10/9' Pull-up Row (40-30-20-10 Men / 30-22-15-7 Women)

WOD 11.28.22

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A. Super Set Back Squat 3301 3-3-3-3-3 Weighted GHD Sit Up 10-10-10-10-10 B. For Time 800 Meter Run 3 Rope Climb 12 Power Clean 61/43 400 Meter Run 2 Rope Climb 6 Power Clean 61/43