WOD 10.19.22

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A. Super Set Deadlift 2-2-2-2-2 Alternating Goblet Cossack Squat 10-10-10-10-10 B. 5 Rounds For Time 10 Wall Ball 20/14#, 10/9' 10 Deadlift 52/35 10 Hang Power Clean 52/35

WOD 10.18.22

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A. 10 Min EMOM Tempo Strict Pull Up 20X1 Choose a number of reps that can be performed consistantly each round B."Helen" 3 Rounds For Time 400M Run 21 Kettlebell Swing 1.5/1P 12 Pull Up Compare to May 18, 2022…

WOD 10.17.22

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Within a 20 minute clock, establish a 1RM Back Squat**3 attempts to establish 1RM (athletes will have proper warm up sets prior to heavy 3 attempts) B. 12 Min AMRAP 1 Handstand Push Up 3 Box Jump 24/20" 2 Handstand Push Up 6…

WOD 10.16.22

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A. Super Set Back Rack Lunge 6-6-6-6-6 Straight Body Lift 3-3-3-3-3 B. 4 Rounds For Time 20/14 Calorie Row 25 Medball Clean 25/20# Rest 2 minutes between rounds

WOD 10.15.22

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A. 3 Rounds For Quality 20 seconds on / 10 seconds off Single Unders Thruster OHS Power Clean Burpee Sprawl B. In 18 Minutes complete the following: From 0:00-6:00 Round 1: 75 Double Under 21 Thruster (43/30) 12…

WOD 10.14.22

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A. Super Set Dumbbell Bench Press with Iso-hold 5-5-5-5-5 / arm Single Arm Dumbbell Row 5-5-5-5-5 B. For Quality With DB or KB 800M Run 20 TEMPO Push Press 30X0 20 Deadlift 400M Run 15 TEMPO Push Press 30X0 15…

WOD 10.13.22

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A. 12 Minutes To Establish A Heavy... Enderton Front Squat Complex: 1 Rep = 1 Front Squat with 3 second pause at bottom 1 Front Squat with double bounce 1 Front Squat B. For Time Squat Clean 61/43 10-8-6-4-2 Box…

WOD 10.12.22

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A. Super Set Sumo Deadlift 5-5-5-5-5 Single Leg Cross Body RDL 6-6-6-6-6 / leg B. 10 Rounds for time 10 Sumo Deadlift High Pull 43/30 15 V-up 100M Run

WOD 10.11.22

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A. Super Set One and One-Quarter Back Squat 5-5-5-5-5 Skill Work Handstand Fun B. For Time 10 Handstand Push Up 20 Wall Ball 20#/10'; 14#/9' 30 Russian Kettlebell Swing 2/1.5P 40 Burpee 30 Russian Kettlebell Swing 20…

WOD 10.10.22

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A. Every 1:30 Minutes for 10 Rounds 1 High Hang Power Snatch 1 Hang Power Snatch 1 Power Snatch Perform at or work to 65-70% of 1RM Squat Snatch B. "Isabel" 30 Snatches 61/43 Any type of snatch is acceptable: Pow…