workouts

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WOD 11/4/23

WOD “Rankel”20 min AMRAP6 Deadlifts (225/155)7 Burpee Pull-Ups10 A. KB Swings (70/53)200 m Run
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WOD 11/3/23

Skill / Strength / Work-Up 5 rds-5-7 GHD Leg Curls5-7 BB Curls WOD 5 RFT:12 DB Deadlifts (50/35)9 DB Hang Power Cleans6 DB Push Jerks ...
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WOD 11/2/23

Skill / Strength / Work-Up 12 min EMOM1) Max L-Sit Hold2) Max Ring Dips WOD 6 sets:On a 1:30 clock:30 Plate HopsMax Weighted Step-Ups w/ ...
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WOD 11/1/23

Skill / Strength / Work-Up Movement Prep WOD Every 3:00 for 10 Rds:200 m Row / 500 m Bike *Score = slowest time
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WOD 10/31/23

Skill / Strength / Work-Up 10 min EMOMx4 Unbroken Deadlifts WOD 21-15-9DB Devil’s Press*Run 200 m after each set **12 min time cap
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WOD 10/30/23

Skill / Strength / Work-Up Wall-Facing Handstand Push-Ups WOD For time:40 Box Jump-Overs (24″/20″)20 Handstand Push-Ups30 Box Jump-Overs15 Handstand Push-Ups20 Box Jump-Overs10 Handstand Push-Ups10 Box ...
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Weekly Workout Preview 10/30/23

MONDAY: Wall-Facing Handstand Puh-Ups, Handstand Push-Ups (or Upper-Body Press from U/L Endurance) & Box Jump-OversTUESDAY: Deadlift, Devil’s Press & RunningWEDNESDAY: Rowing/BikingTHURSDAY: L-Sits, Ring Dips, Plate ...
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10/28/23

WOD “Maupin”4 Rds for Time (Partner if you wish)800 m Run49 Push-Ups49 Sit-Ups49 Air Squats
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WOD 10/27/23

Skill / Strength / Work-Up 7 Rds:Every 2 mintues- Buildingx4 rep Sumo Deadlift WOD 15 min AMRAP10 Sumo DL High Pull (30% of Sumo DL ...
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WOD 10/26/23

Skill / Strength / Work-Up Bench Press5 sets x 5 reps (at same weight) WOD For time:21 DB Thrusters400 m Run18 DB Thrusters400 m Run15 ...
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