WOD 10.9.22

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A. 4 Rounds For Quality: With DB or KB: 6 Z Press 8 DB Row/arm 10 DB Pullover B. For Time 1000 Meter Row 12-10-8-6-4-2 Reps of Push Jerk 34/25 Knees To Elbow Goblet Squat 1.5/1P 1000 Meter Row

WOD 10.8.22

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A. 8 Minute AMRAP 25 Jumping Jack 10 Kettlebell RDL 1P/.75P 10 Kip Swing 10 Burpee Sprawl 5 Single Arm Russian Kettlebell Swing / arm 10 Alternating Jump Lunge B. "Ollis" 22 Minute AMRAP 200m Run 22 Deadlift 84/57 22…

WOD 10.7.22

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A. Work to a heavy complex of: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean B. 12 Minute AMRAP 3 Hang Squat Clean 52/35 2 Rope Climb 6 Hang Squat Clean 2 Rope Climb 9 Hang Squat Clean 2 Rope Climb Add…

WOD 10.6.22

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A. Super Set Tempo Deadlift 3-3-3-3-3 Filly Press 8-8-8-8-8 / arm B. 5 Rounds for Max Reps 30 Seconds Max Rep Thruster 34/25 30 Seconds Rest 30 Seconds Max Rep Later Burpee Over BB 60 Seconds Rest

WOD 10.5.22

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A. Super Set Tempo Front Squat 3-3-3-3-3 Skill Work Handstand Hold B. 12min. AMRAP 30 Air Squat 20 DB Hang Clean 50/35# 10 Handstand Push Up

WOD 10.4.22

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A. Super Set Pause Push Press 2-2-2-2-2 Skill Work Bar Muscle Up Progressions B. 3 Rounds For Time 200M Run 5 Bar Muscle Up 10 Kettlebell Push Press 1.5/1P 15 Box Jump 24/20"

WOD 10.3.22

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A. EMOM 10 1 Snatch Grip Deadlift 1 Snatch High Pull 1 Squat Snatch Perform at 65% 1RM Squat Snatch B. For Total Time 3 Rounds 15/12 Calorie Row 9 DB Burpee Deadlift 50/35# Dumbbell 2 Min Rest and then... 3 Rounds 12/9…

WOD 10.2.22

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A. Work to a heavy 100ft Back Rack Carry B. 4 Rounds 2 minute AMRAP: 4 Bent Row 61/43 6 Push Up 8 Deadlift 61/43 Rest 1 minute

WOD 10.1.22

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A. EMOM 8 4 Strict Pull-up 3 Kipping Pull-up 2 Chest-to-Bar Pull-up 1 Bar Muscle UpPerform unbroken if possible! B. For Time: 800M Run 200 Feet Farmers Carry Walking Lunge 400M Run 100 Feet Front Rack Walking Lunge 200M…

WOD 9.30.22

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A. Super Set Slow Pull Power Clean 2-2-2-2-2 Mobility: Shoulder work B. "Grace" 30 Clean & Jerk 61/43