WOD 10.9.24

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A. For Load and Quality On A 12:00 Clock... Max Height Box Jump Skill Work: Muscle-up Practice B. For Time 5 Rounds 5 Muscle-up 10 Box Jump 24/20" 20 Sit-up  

WOD 10.8.24

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A. For Max Rounds and Reps 12 Minute AMRAP 36/25 Calorie Any Machine 72 Double Under B. For Load and Quality Super Set Good Morning 10-10-10-10-10 Handstand Walk 5 x 50'  

WOD 10.7.24

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For Time "Andi" 100 Hang Power Snatch 100 Push Press 100 Sumo Deadlift High-pull 100 Front Squat – Perform With 29/20kg Barbell  

WOD 10.4.24

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A. For Completion 200M Heavy Object Carry 100M Single Arm Kettlebell Overhead Carry - Arm 1 100M Single Arm Kettlebell Overhead Carry - Arm 2 200M Heavy Object Carry – Rest as needed between movements. B. For Time 21-15-9…

WOD 10.3.24

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A. Super Set Deadlift 3-3-3-3-3 Handstand Prep Complex 1-1-1-1-1 [3 Negative Handstand + 5/side Dumbbell Strict Press + 2 Handstand Push-up] B. Legends Championship Online Qualifier 24.4 On A 15:00 Clock... Minute…

WOD 10.2.24

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A. For Load 3 Rounds 100M Sled Push 10 Weighted GHD Hip Extension B. For Max Reps EMOM x 10 Rounds 5 Back Squat @ 65% 1RM Max Rep Ring Dip – Rest 1:00 Between Rounds  

WOD 10.1.24

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For Consistency Every 5:00 For 5 Rounds 50 Double Under 10 Pull-up 10 Push Jerk 70/47 50' Alternating Dumbbell Front Rack Lunge 50/35# – Rest With The Remaining Time In Intervals – Score Is Slowest Round  

WOD 9.30.24

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A. For Load E2MOM x 12 Minutes 1 Snatch Complex [1 Squat Snatch + 1 Hang Squat Snatch + 2 OHS] B. For Time "Nancy" 5 Rounds 400M Run 15 Overhead Squat 43/29 – Compare To November 9, 2023 &nb…

WOD 9.29.24

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A. For Load and Quality Alternating EMOM x 14 Minutes Minute 1: 1 Thruster Minute 2: Muscle-up Practice B. For Time 5 Rounds 5 Muscle-up 5 Thruster 70/47  

WOD 9.28.24

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A. For Quality 4 Rounds Handstand Walk 25' 1:00 Flutter Kick B, For Total Reps 4 Rounds 1:00 Shuttle Run 1:00 Alternating Dumbbell Snatch 50/35# 1:00 Hand Release Push-up 1:00 Calorie Any Machine 1:00 Rest –…