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WOD 12/16/23

WOD “18.1”20 min AMRAP8 Toes-to-Bar10 DB Hang Clean and Jerk (50/35)12 Cal. Row
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WOD 12/15/23

Skill / Strength / Work-Up 7 Rds – BuildingEvery 2 minutes4 Alt. Overhead Rev. Lunges WOD 7 min AMRAP10 OH Squats (from rack)10 Burpees to ...
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WOD 12/14/23

Skill / Strength / Work-Up Adductor/Abductor Strength WOD 15 min AMRAP10 Med Ball Clean Wall Balls20 R. KB Swings500 m Bike
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WOD 12/13/23

Skill / Strength / Work-Up Straddle to Handstand Progressions WOD For time:2,000 m Row *11 min time cap
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WOD 12/12/23

Skill / Strength / Work-Up Bench Press5 sets x 5 reps WOD “14.1”10 min AMRAP30 Double-Unders15 Snatches (75/55)
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WOD 12/11/23

Skill / Strength / Work-Up Lower Leg Prep and Pistol Warm-UpBuild to weight for Sumo DL High-Pull WOD 20 min EMOM for total reps1) Pistols2) ...
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Weekly Workout Preview 12/11/23

MONDAY: Pistols, Sumo DL High-Pull, Calorie Ski, GHD Sit-Ups & Box JumpsTUESDAY: Bench Press & “14.1” – Double Unders & SnatchesWEDNESDAY: Straddle to Handstand & ...
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WOD 12/9/23

WOD “Tillman”7 Rds For Time:7 Deadlifts (315/205)200 m Sprint15 Pull-Ups:45 REST
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WOD 12/8/23

Skill / Strength / Work-Up Hip Activation and Warm-Up WOD “19.1”15 min AMRAP19 Wall Balls (20/14)19 Calorie Row Finisher Tabata- Sit-Ups
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WOD 12/7/23

Skill / Strength / Work-Up Grip Strength Work WOD 12 min AMRAP2 Burpee Box Jump Overs20 Double-Unders4 BBJO20 Double-Unders6 BBJO20 Double-Unders8 BBJO20 Double-Unders…+2 BBJO each ...
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