WOD 11.19.24

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A. For Load Part 1: E2MOM x 6 Minutes 1 3-Position Clean + Jerk @ 70% Immediately Into... Part 2: E2MOM x 6 Minutes 1 Hang Clean + 1 Clean + 1 Jerk Set 1-2: 75% Set 3: 80% Immediately Into... Part 3: E2MOM x 6 Minutes 1…

WOD 11.18.24

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For Time "Nate" 20 Minute AMRAP 2 Muscle-up 4 Handstand Push-up 8 Kettlebell Swing 2P/1.5P Compare To August 7, 2024  

WOD 11.17.24

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A. For Load and Quality Alternating EMOM x 12 Minutes Minute 1 | 8 Half Kneeling Single Arm Kettlebell Bottoms Up Press - Arm 1 Minute 2 | 8 Half Kneeling Single Arm Kettlebell Bottoms Up Press - Arm 2 Minute 3 | :30s L-sit B.…

WOD 11.16.24

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For Load Clean Complex Part 1: EMOM x 3 Minutes 3 High Hang Clean + 1 Jerk @ 65% Part 2: EMOM x 3 Minutes 1 High Hang Clean + 1 Hang Clean + 1 Jerk @ 70% Part 3: EMOM x 3 Minutes 1 Hang Clean + 1 Clean + 1 Jerk @ 75% Part…

WOD 11.15.24

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A. For Time 5 Rounds 15 Chest-to-Bar Pull-up 25' Handstand Walk B. For Load Bench Press 5-5-5-5-5+ – Max Reps On Last Set  

WOD 11.14.24

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A. For Load Snatch Complex Part 1: EMOM x 5 Minutes 3 High Hang Muscle Snatch Part 2: E2MOM x 6 Minutes 2 High Hang Snatch @ 65% Part 3: E2MOM x 6 Minutes 1 Hang Snatch @ 70% B. For Max Reps 12 Minute AMRAP Snatch…

WOD 11.13.24

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A. For Quality Alternating EMOM x 10 Minutes Minute 1: | 3 Muscle-up Minute 2: | :45s Jump Rope Practice B. For Time 3 Rounds 30 Wall Ball 20/14#, 10/9' 90 Double Under  

WOD 11.12.24

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A. For Load and Quality 4 Rounds 6/Leg Alternating Elevated Knee-over-Toe Split Squat 21X0 6 Nordic Hamstring Curl 20X0 Skill Work Handstand Push-up Prep and Progressions Between Rounds B. For Rounds and Reps 10 Minute…

WOD 11.10.24

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A. Super Set Deadlift 10-10-10-10-10 Skill Work Rope Climb Practice and Progression A. For Rounds and Reps 12 Mninute AMRAP 12 Strict Ring Dip 3 Rope Climb  

WOD 11.9.24

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For Total Reps 2 Rounds 3 Minute AMRAP 400M Run Max Rep Dumbbell Hang Power Clean In Remaining Time 3 Minute AMRAP 300M Run Max Rep Dumbbell Front Squat In Remaining Time 3 Minute AMRAP 200M Run Max Rep Dumbbell Thruster In…