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WOD 3/23/23

Skill / Strength / Work-Up Movement Prep WOD “13.1”17 minutes to complete-40 Burpees30 Snatches (75/45)30 Burpees30 Snatches (135/75)20 Burpees30 Snatches (165/100)10 BurpeesSnatch 210/120 as many ...
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WOD 3/22/23

Skill / Strength / Work-Up Mobility and Movement Prep WOD 15 min AMRAP5 Devil’s Press (50/35)20 ft Front Rack Walking Lunge40 Double-Unders20 ft Front Rack ...
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WOD 3/21/23

Skill / Strength / Work-Up Movement Prep WOD 15 min EMOM for reps1) GHD Sit-Ups2) Ring Muscle Ups3) Wall Balls
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WOD 3/20/23

Skill / Strength / Work-Up 10 min EMOMx4 Overhead Squats WOD 12 min Bike for Distance*At minutes 0, 2, 4, 6, 8, 10 perform 10 ...
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Weekly Workout Preview 3/20/23

MONDAY: Overhead Squats, Biking & KB SnatchesTUESDAY: GHD Sit Ups, Ring Muscle Ups & Wall BallsWEDNESDAY: Devil’s Press, Front Rack Lunges & Double-UndersTHURSDAY: “13.1” – ...
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WOD 3/18/23

WOD “18.1”20 min AMRAP8 Toe-to-Bar10 DB Hang Clean & Jerk (50/35)12 Cal Row
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WOD 3/17/23

Skill / Strength / Work-Up Movement Prep WOD 16 min EMOM1) Ring Dips/RMU2) Calorie Row/Bike3) Box Jumps (24/20)4) Calorie Row/Bike
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WOD 3/16/23

Skill / Strength / Work-Up 7 Rds:Every 2 minutes- Buildingx3 Overhead Squats Finisher Tabata – Long Plank
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WOD 3/15/23

Skill / Strength / Work-Up Movement Prep WOD 20 min AMRAP:1,000 m Bike10 Pull-Ups15 A. KB Swings (53/35)
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WOD 3/14/23

Skill / Strength / Work-Up 10 min EMOM1) 10 DB Bench Press2) 10 Tricep Extensions WOD 12 min AMRAP10-20-30-40-50- – Hollow RocksDouble-Unders
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