WOD 10.24.20

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A. 5 rounds: 30 Sec Ring Support 90 Sec Rest Perform for quality and load. B. 5 rounds for max reps: In 45 seconds, perform: 7 Double Dumbbell Hang Clean and Jerk 50/35LB Max Calorie Row Rest 45 seconds. In 45…

WOD 10.23.20

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A. In 10 minutes, work up to a heavy Squat Clean B. "Klepto" 4 rounds for time: 27 Box Jump 24/20" 20 Burpee 11 Squat Clean 66/45KG 25 minute time cap.

WOD 10.22.20

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A. Every minute for 8 minutes: 2 Power Snatch Perform @ 80% 1RM Power Snatch B. 3 rounds for time: 400M Run 30 Kettlebell Deadlift 2/1.5P 20 Russian Kettlebell Swing 2/1.5P

WOD 10.21.20

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A. Superset Shoulder Press 3-3-3-3-3 Arch Rock 30-30-30-30-30 B. For time: 50/35 Calorie Row 50 Med Ball Sit Up 20/14LB 50 Renegade Row 50/35LB 50 Med Ball Sit Up 50/35 Calorie Row

WOD 10.20.20

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A. Superset Back Squat 5-5-5-5-5 Strict Chin Up 5 x Max Effort B. As many rounds as possible in 7 minutes: 50 Double Under 10 Overhead Squat 52/35KG

WOD 10.19.20

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A. Work up to a heavy complex 1 Power Clean 1 Front Squat 1 Hang Squat Clean B. As many rounds as possible in 9 minutes: 1 Power Clean 61/43KG 10 Push Up 2 Power Clean 10 Push Up 3 Power Clean 10 Push Up 4 Power Clean 10…

WOD 10.18.20

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A. Superset Push Press 5-5-5-5-5 L-Hang 5 x 20 Sec B. For time: 1000M Row Then, 3 rounds: 30 Dumbbell Snatch 50/35LB 15 Burpee Over Rower Compare to September 11, 2019.

WOD 10.17.20

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A. Overhead Squat 3-3-3-3-3 B. 3 rounds, each for time: 50 Air Squat 30 Med Ball Sit Up 20/14LB 10 Power Clean 84/61KG Perform each round every 5 minutes.

WOD 10.16.20

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A. Every minute for 8 minutes: 2 Snatch Pull Perform at 100% 1RM Snatch. B. "Christine" 3 rounds for time: 500M Row 12 Deadlift @ Bodyweight 21 Box Jump 24/20"

WOD 10.15.20

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A. Split Jerk 3-3-2-2-1-1-1 B. For time: 50 Dumbbell Push Press 40 Dumbbell Hang Split Snatch 30 Devils Press Perform with a pair of 50/35LB Dumbbells.