WOD 9.9.22

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A. Hang Squat Clean 3-3-2-2-1-1-1 B. 4 rounds for itme: 50 Double Unders 10 Front Rack Lunge 70/49KG 10 Push Jerk 70/49KG Compare to May 9, 2019.

WOD 9.8.22

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A. Every minute for 8 minutes: 3 Hang Squat Snatch @ 60% B. "Brian" 3 rounds for time: 5 Rope Climb 25 Back Squat 84/61KG

WOD 9.7.22

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A. 5 rounds for load and quality: 30 Sec Ring Support 30 Sec Rest 30 Sec Weighted Wall Sit 30 Sec Rest B. 4 rounds for max reps: In 2 minutes: 5 Deadlift 125/85KG 30 Dumbbell Snatch 50/35LB Max Calorie Row Rest…

WOD 9.6.22

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A. Superset Pause Back Squat 5-5-5-5-5 Hold for 3 seconds at bottom. L-Sit 5 x 20 Seconds B. As many reps as possible in 10 minutes: 2 Wall Ball 25/20LB, 10/9FT 2 Pull Up 4 Wall Ball 4 Pull Up 6 Wall Ball 6 Pull…

WOD 9.5.22

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"Wittman" 7 rounds for time: 15 Kettlebell Swing 1.5/1P 15 Power Clean 43/30KG 15 Box Jump 24/20"

WOD 9.4.22

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A. Every minute for 8 minutes: 1 Bar Muscle Up 2 Chest to Bar Pull Up 3 Pull Up B. For time: 30-20-10 reps of: Wide Grip Overhead Lunge 43/30 Toes to Bar

WOD 9.3.22

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A. Superset Push Press 3-3-3-3-3 Mobility B. 5 rounds for time: 400M Run 20 Push Up Wear a 20LB weight vest.

WOD 9.2.22

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A. Every minute for 8 minutes: 3 Hang Squat Snatch @ 60% B. "Brian" 3 rounds for time: 5 Rope Climb 25 Back Squat 84/61KG

WOD 9.1.22

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A. Superset Bench Press 3-3-3-3-3 GHD Sit Up 10-10-10-10-10 B. As many rounds as possible in 12 minutes: 7 Box Jump 36/30" 14 Kettlebell Swing 2/1.5P

WOD 8.31.22

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A. Superset Weighted Lunge 10-10-10-10-10 Single Arm Bent Row 6-6-6-6-6, each B. 3 rounds for time: 400M Run 15 Pull Up 50 Squat 15 Pull Up