WOD 1.26.24

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A. Super Set Weighted Pull-up 3-3-3-3-3-3-3 Split Stance Dumbbell Romanian Deadlift 5-5-5-5-5-5-5 / leg B. For Time For time: 12 Squat Clean Thruster 52/34kg 400M Run 9 Squat Clean Thruster 52/34kg 400M Run 6 Squat…

WOD 1.25.24

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A. Super Set Bench Press 10-8-6-AMRAP Strict Dip 10-10-10-10 B. For Time 5 Rounds 500M Row 2 Minute Rest Between Rounds  

WOD 1.24.24

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A. Super Set Snatch Complex 1-1-1-1-1 (1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat) Skill Work Double Under Practice B. For Time 5 Rounds 50 Double Under 10 Power Snatch 61/43kg  

WOD 1.23.24

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A. Clean Stamina 1:00 Power Clean, 60% 1RM Rest 3:00 1:00 power cleans, 70% 1RM Rest 3:00 1:00 power cleans, 80% 1RM Rest 3:00 1:00 power cleans, 60% 1RM Rest 3:00 1:00 power cleans, 70% 1RM Rest 3:00 1:00 power cleans,…

WOD 1.22.24

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A. 15 Minute AMRAP 15 Dumbbell Row, Right, 50/35# 15 Dumbbell Row, Left, 50/35# 50' Handstand Walk B. 9 Minute AMRAP 9 Burpee-to-Target 10 Alternating Pistol Squat  

WOD 1.21.24

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A. For Load 4 Rounds 3 Push Jerk B. For Time 75/60 Calorie Row 21 Push Jerk 52/34 75/60 Calorie Row 15 Push Jerk 61/43 75/60 Calorie Row 9 Push Jerk 70/52  

WOD 1.20.24

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A. For Load 4 Rounds 100M Double Dumbbell Farmers Carry 1:00 Sandbag Hold B. 4 Rounds 21 Deadlift 70/47 3 Rope Climb  

WOD 1.19.24

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A. For Total Reps EMOM x 14 Rounds Odd Rounds: 1 Turkish Get-up / Arm 1.5/1P Even Rounds: Strict Ring Muscle-up B. 12 Minute AMRAP 50 Thruster 43/29 50 Toes-to-Bar 50 Box Jump 24/20" 50 Ring Dip &nbs…

WOD 1.18.24

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A. Skill Work EMOM x 12 Rounds Odd Rounds: 5 Defecit Handstand Push-up Even Rounds: :20s L-sit Hold B. 20 Minute AMRAP 400M Run 25 Double Under 400M Run 50 Double Under 400M Run 75 Double Under 400M Run 100 Double…

WOD 1.17.24

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A. Giant Set Accessory + Speed Work GHD Sit-up 15-15-15-15-15 Russian Kettlebell Swing 15-15-15-15-15 Sled Push 20M-20M-20M-20M-20M B. For Time 30-20-10 Reps Of Burpee Chest-to-Bar Pull-up Alternating Dumbbell…