WOD 12.15.23

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For Time 1600M Run 800M Med Ball Carry 20/14# 400M Single Kettlebell Carry 2P/1P 200M Double Kettlebell Carry 2P/1P  

WOD 12.14.23

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A. E3MOM x 7 Rounds Power Snatch 5-5-5-3-3-3-1-1-1 B. Five 3 Minute AMRAP 3 Minute AMRAP Of: 4 Box Jump 30/24" 6 Lateral Burpee Over Dumbbell 8 Alternating Dumbbell Snatch 50/35# Rest 1 Minute After Each 3 Minute…

WOD 12.13.23

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A. Every 1:15 x 12 Rounds Odd Rounds: 15 Unboken Kettlebell Swing 1.5P/1P Even Rounds: Max Distance Handstand Walk B. For Max Calories 12 Rounds :30s Row Sprint :30s Rest  

WOD 12.12.23

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A. E3MOM x 5 Rounds Weighted Dip 5-5-5-5-5 Handstand Push-up 10-10-10-10-10 B. For Time 100 Double Under 50 Hang Power Clean 34/25 25 Knee-to-Elbow 50 Push Press 34/25 100 Double Under  

WOD 12.11.23

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A. Every 1:30 x 10 Rounds 2-4 Muscle-up Athletes Choice Choice Bar or Ring Muscle Up If You Do Not Have Muscle-up, Take The 15 Minutes To Work On Progressions B. 8 Minute AMRAP 4 Front Squat 84/56 4 Strict Pull-up …

WOD 12.10.23

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A. For Time 10 Rounds 10 Hand Release Push-up 10 Sit Up B, For Time 1600M Run 800M Weighted Carry 400M Run  

WOD 12.9.23

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A. Super Set Weighted Strict Pull-up 5-5-5-5-5 Sandbag Hold: 5 x 30s B. For Total Reps and Calories 5 Rounds 1:00 Row For Calories :30s Rest 1:00 Dumbbell Push Press 50/35# :30s Rest  

WOD 12.8.23

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A. 20 Minutes To Establish A.. 1RM Misfit Clean Complex Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk B. For Time 2 Power Clean 50 Double Under 4 Power Clean 50 Double Under 6 Power Clean 50…

WOD 12.7.23

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A. EMOM x 12 Rounds 3 Back Squat B. For Time 30 Kettlebell Box Step-up 2P/1.5P, 20" 30 Toes-to-Bar 30/22 Calorie Row 30 Strict Handstand Push-up 30/22 Calorie Row 30 Toes-to-Bar 30 Kettlebell Box Step-up 2P/1.5P, 20" –…

WOD 12.6.23

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For Time 50-40-30-20 Reps Of: Burpees *400M Run Between After Each Set Of Burpees