WOD 3.26.24

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A. For Time 2 Mile Time Trial B. For Time 3 Rounds 40 Russian Kettlebell Swing 1.5/1P 20 Box Jump Over 24/20'  

WOD 3.25.24

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A. "Jackie" For Time: 1,000M Row 50 Thruster 20/15 30 Pull-up Compare to August, 7 2022 B. For Load EMOM x 10 Rounds 2 Push Press  

WOD 3.24.24

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A. Accessory Training 5 Rounds :40s Strict Handstand Push-up :20s Rest :40 Alternating Renegade Row :20s Rest B. For Load EMOM x 12 Rounds 3 Power Clean 2 Hang Power Clean 1 Push Jerk – Build Load Across The 12…

WOD 3.23.24

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A1. For Distance 5 Rounds Row, Bike, or Ski 1:40 On / :20s Off A2. Skill Work Muscle-up Progressions B. For Time "Ryan" Hero Workout 5 Rounds 7 Muscle-up 21 Burpee Hero WOD in honor of Maplewood, Missouri…

WOD 3.22.24

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A. Super Set Strict Press 1-1-1-1-1-1-1 Rest 2 Minutes Between Sets. Final Set Is Heaviest Load. Skill Work Double Under Practice and Prep B. 15 Minute AMRAP 1 Devlis Press 3 Shoulder-to-Overhead 5 Dumbbell Front…

WOD 3.21.24

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A. For Load Snatch 5-5-4-4-4-4-4-3-3-3 B. For Time 5 Hang Power Snatch 52/34kg 20 Hand Release Push-up 15 Calorie Row 10 Hang Power Snatch 20 Hand Release Push-up 15 Calorie Row 15 Hang Power Snatch 20 Hand Release…

WOD 3.20.24

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A. For Quality 3 Rounds :20 Ring Plank (Right Arm) :20 Ring Plank (Left Arm) :20 L-sit Hold 10 Strict Toes-to-Bar B. 12 Minute AMRAP 50M Double Dumbbell Farmer Carry 50/35# 100M Run 10 Chest-to-Bar Pull-up …

WOD 3.19.24

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A. For Load Every 2:30 x 4 Rounds Front Squat 6-5-3-2 3 Burpee-to-Target Before Each Front Squat B. For Max Reps 17 Minute AMRAP 40 Burpee-to-Target 40 Front Squat 43/29 30 Burpee-to-Target 30 Front Squat 52/38 20…

WOD 3.18.24

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A. For Quality 3 Rounds 10 Single Dumbbell Overhead Squat (Right Arm) 10 GHD Hip Extension 10 Single Dumbbell Overhead Squat (Left Arm) 10 GHD Back Extension B. For Time 20-18-16-14-12-10-8-6-4-2 Reps Of: Deadlifts…

WOD 3.17.24

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A. Core Work 4 Rounds :10s Single Arm Single Leg V-up :20s Lying Knee Tuck :30s Plank 1:00 Rest B. For Time 25-20-15-10-5 Reps For Time Of: Box jumps 24/20" Sit-ups Ring dips