WOD 10.29.24

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A. For Time E5MOM x 3 Rounds 800M Run Then... E3MOM x 5 Rounds 400M Run B. For Reps "Half Cindy" 10 Minute AMRAP 5 Pull-up 10 Push-up 15 Air Squat  

WOD 10.28.24

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A. For Load Clean Complex Part 1: EMOM x 3 Minutes 1 Pause Clean Pull + 3 Power Clean + 1 Jerk @ 70% 1RM Power Clean Part 1: EMOM x 3 Minutes 1 Pause Clean Pull + 4 Power Clean + 1 Jerk @ 60% 1RM Power Clean Part 1: EMOM…

WOD 10.27.24

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A. For Time 40 Knee-to-Elbow 40 Alternating Double Dumbbell Front Rack Lunge – Rest 2:00 30 Knee-to-Elbow 30 Alternating Double Dumbbell Front Rack Lunge – Rest 1:00 20 Knee-to-Elbow 20 Alternating Double Dumbbell…

WOD 10.26.24

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A. Super Set Deadlift 7-7-7 Skill Work Handstand Push-up Practice B. For Time "Diane" 21-15-9 Reps Of... Deadlifts 102/70 Handstand Push-up – Compare To June 14, 2021  

WOD 10.25.24

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A. For Time 3 Rounds 800M Run 1000M Row B. For Quality EMOM x 10 Minutes 2-4 Bar Muscle-up  

WOD 10.24.24

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A. For Time "Karen" 150 Wall Ball 20/14#, 10/9' – Compare To March 14, 2023 B. For Load Front Squat 1-1-1-1-1-1-1  

WOD 10.23.24

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A. For Time 50 Burpee 200 Double Under 50 Burpee B. For Quality 4 Rounds 50' Handstand Walk 1:00 Flutter Kick – Rest 2:00 between sets.  

WOD 10.22.24

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A. For Time "Helen" 3 Rounds 400M Run 21 Kettlebell Swing 1.5/1P 12 Pull-up – Compare To October 18, 2022 B. For Quality 3 Rounds 100M Double Kettlebell Farmer Carry 1:00 Rest 100M Double Kettlebell Front…

WOD 10.21.24

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A. For Load Every 1:30 x 8 Rounds 1 Pause Snatch Pull + 3 Power Snatch B. For Max Reps E4MOM x 3 Rounds 20 Wall Ball 20/14#, 10/9' 15 Box Jump Over 24/20" 10 Power Snatch 61/43 Max Rep Sit-up In Remaining TIme 2:00…

WOD 10.20.24

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A. For Load Overhead Squat 5-5-5-5-5 B. For Rounds And Reps 12 Minute AMRAP 5/5 Single Arm Row 5/5 Single Arm Swing 5/5 Single Arm Clean 5/5 Single Arm Front Squat 5/5 Single Arm Strict Press – Perform With 1.5/1P…