workouts

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WOD 10/13/23

Skill / Strength / Work-Up 8 Rds – BuildingEvery 2 minutesx4 Shoulder-to-Overhead WOD Tabata:Push-Ups 1 min REST Tabata:Alt. Fwd Lunges 1 min REST Tabata:Sit-Ups
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WOD 10/12/23

Skill / Strength / Work-Up Deadlift Work-Up WOD 12 min AMRAP3 Deadlifts6 Dips3 Deadlifts33 Double-Unders
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WOD 10/11/23

Skill / Strength / Work-Up Rope Climb Progression + Overhead Squat Prep and Work-Up WOD 20 min AMRAP10 Overhead Squats1 Rope Climb400 m Run
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WOD 10/10/23

Skill / Strength / Work-Up Handstand Push-Up Progression *Reminder – there will be skill/strength work for all ability levels!! WOD 16 min EMOM1) 5 Renegade ...
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WOD 10/9/23

Skill / Strength / Work-Up 5 Rds-‘X’ GHD Hip Extensions‘X’ GHD Sit-Ups10 Dbl DB Curls WOD 21-15-9ThrusterCal. Bike *10 min time cap
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Weekly Workout Preview 10/9/23

MONDAY: GHD Hip Extension, GHD Sit-Up, DB Curls, Thrusters & BikingTUESDAY: Handstand Push Ups, Renegade Rows & R. KB SwingsWEDNESDAY: Overhead Squats, Rope Climbs & ...
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WOD 10/6/23

Skill / Strength / Work-Up Handstand Progression (Free-standing) WOD 15 min AMRAP5 Handstand Push-Ups30 Double-Unders1,000 m Bike
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WOD 10/5/23

Skill / Strength / Work-up Bar Muscle-Up Progression/Prep WOD Open Workout 16.37 min AMRAP10 Power Snatches (75/55)3 Bar Muscle-Ups Finisher T-spine Mobility
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WOD 10/4/23

Skill / Strength / Work-Up 10 min EMOMx3 Deadlifts (unbroken) WOD 4 RFT:10 Burpees-to-Target10 Hang Cleans *8 min time cap
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WOD 10/3/23

Skill / Strength / Work-Up Movement Prep WOD 24 min EMOM for total reps as a team[:40 ON / :20 OFF]1) Calorie Ski2) Heavy Jump ...
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