WOD 1.23.2025

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A. For Time 15 Box Jump 30' 400M Run 20 Box Jump 24' 400M Run 25 Box Jump 20' 400M Run – Compare to June 19, 2024 B. For Completion E2MOM x 5 Rounds 30 Double Under 1-5 Strict Muscle-up  …

WOD 1.22.2025

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A. For Load On A 20:00 Clock, Establish A Heavy... 1-Rep Snatch B. For Completion 5 Rounds :40s Strict Handstand Push-up Rest :20 :40s Alternating Dumbbell Renegade Row Rest :20  

WOD 1.21.2025

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A. For Time 2:00 Plank Hold 500/400M Row 30 V-up 30 Pull-up 30 Knee-to-Elbow 500/400M Row 2:00 Plank Hold B. For Completion 5 Rounds Sandbag Carry, 100' 10 Russian Kettlebell Swing – Rest 1:00 Between Rounds…

WOD 1.20.2025

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A. Super Set Deadlift 3-3-3-3-3+ Skill Work Handstand Walk Practice B. For Time Handstand Walk 150' 40 Shoulder Press 34/25 800M Run – Complete handstand walks in 5-25 ft. segments  

WOD 1.19.2025

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A. For Load 4 Rounds 20M Sled Drag 20M Sled Push B. For Time 100 Air Squat 25 Toes-to-Bar 50 Dumbbell Box Step-up 50/35#, 20' 25 Toes-to-Bar 100 Air Squat – Use two dumbbells; carry any way. &nbs…

WOD 1.18.2025

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A. For Time 4 Rounds 2 Rope Climb 15 Thruster 43/29 15 Burpee Box Jump Over 24/20" B. For Quality 3 Rounds 20 Double Dumbbell Overhead Walking Lunge  

WOD 1.17.2025

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A. For Load Deadlift 4-4-4-4-4+ B. For Max Reps 5 x 2:30 Rounds 500/400M row Max Rep Deadlift In Remaining TIme 84/56 – Rest 1:00 between rounds.  

WOD 1.16.2025

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A. For Load Deadlift 4-4-4-4-4+ B. For Max Reps 5 x 2:30 Rounds 500/400M row Max Rep Deadlift In Remaining TIme 84/56 – Rest 1:00 between rounds.  

WOD 1.15.2025

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A. For Round and Reps EMOM x 10 Rounds 3 Bar Muscle-up 10 Hand Release Push-up B. For Quality 3 Rounds :20 Ring Plank Hold, Right Arm :20 Ring Plank Hold, Left Arm :20 L-sit Hold 10 Strict Toes-to-Bar …

WOD 1.14.2025

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A. For Load 5 Rounds 5 Bench Press 5 Weighted Dip B. For Rounds and Reps 8 Minute AMRAP 24 Kettlebell Swing 1.5/1P 6 Shuttle Run – 1 shuttle run is 25 ft out and 25 ft back