WOD 2.5.24

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A. Super Set Sled Push: 5x20M Sled Drag: 5x20M :30s Sandbag Hold At Chest B. For Max Reps: 4 x 3:00 AMRAP 75 Double Under 25 Burpee Max Rep Toes-to-Bar In Remaining Time 1:00 Rest Between AMRAP …

WOD 2.4.24

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A. Super Set Barbell Bent Row B. For Time 10 Rounds 10 Hand Release Push-up 5 Single Arm KB Push-Jerk, Right 1.5P/1P 5 Single Arm KB Push-Jerk, Left 1.5P/1P 10 KB Sumo Deadlift High-Pull 1.5P/1P  …

WOD 2.3.24

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A. For Load Back Squat 5-5-5-5-5+ B. Partner Workout 20 Minute AMRAP 100M Farmer Carry 1.5P/1P 200M Run 30 KB Goblet Squat 1.5P/1P Partners complete each run together and split goblet squats and farmers carries as…

WOD 2.2.24

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A. Super Set Alternating Dumbbell Bench Press 10-10-10-10-10 Skill Work Bar Muscle-up and Handstand Practice B. For Time 5 Rounds 25 KB swings 1.5P/1P 10 Chest-to-Bar Pull-up  

WOD 2.1.24

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A. Super Set Deadlift 3-3-3-3-3-3 B. For Reps 3 Rounds, 1 Minute Per Station For Reps: Wall Ball 20/14# Deadlift 52/34 Medicine Ball Sit-up 20/14# Hang Power Clean 52/34 Rest 1 min  

WOD 1.31.24

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B. Super Set Dumbbell Walking Overhead Lunge 10-10-10-10-10 Skill Work Jump Rope Practice - Double Under and Crossover B. 8 Minute AMRAP 40 Double Under 10 Push Press 43/29  

WOD 1.30.24

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A. For Load Clean 3-3-3-2-2-1-1 B. 3 x 2 Minute Rounds 12 Front Squat 70/47 Max Burpee Box Jump Over In Remaining Time 24/20" Rest 2:00  

WOD 1.29.24

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A. Skill Work Super Set 3 Rounds :20 Ring Plank Hold, Right Arm :20 Ring Plank Hold, Left Arm :20 L-sit Hold 10 Strict Toes-to-Bar B. For Max Reps EMOM x 12 Rounds Odd Rounds: 3 Ring Muscle-up Even Rounds: Max Rep…

WOD 1.28.24

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A. For Load Front Squat 3-3-3-3-3 B. For time 5 Rounds 250M Row 5 Dumbbell Burpee Deadlift 50/35# 10 Hang Dumbbell Power Clean 50/35#  

WOD 1.27.24

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Partner Workout In Teams Of Two 3 Rounds For Time 50 Russian Kettlebell Swing 2P/1.5P 40 Toes-to-Bar 30 Handstand Push-up Split reps with partner. One partner works at a time.