workouts

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WOD 1/25/24

Skill / Strength / Work-Up Movement Prep WOD 15 min AMRAP10 Pull-Ups20 Sit-Ups30 A. KB Swings Finisher 3-5 Rds::30 each:Pike and TapTucksLeg OversRock and SitRussian ...
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WOD 1/24/23

Skill / Strength / Work-Up 10 min EMOM1 Back Squat + 2 OHS WOD 4 min AMRAP10 Double Unders10 Alt. Lunges20 Double Unders10 Alt. Lunges30 ...
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WOD 1/23/24

Skill / Strength / Work-Up 8 min EMOM‘X’ Bar-Muscle Ups (or Substituted Movement) WOD 21-15-9Burpee Box Jump OversHang Cleans *12 min time cap
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WOD 1/22/24

Skill / Strength / Work-Up Movement Prep WOD 5 Rds for Reps3 min to complete:500 m RowMax Wall Ball Shots3 min REST
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Weekly Workout Preview 1/22/24

MONDAY: Rowing & Wall BallsTUESDAY: Bar Muscle Ups, Burpee Box Jump Overs & Hang CleansWEDNESDAY: Back Squats, Overhead Squats, Double-Unders & Alt. LungesTHURSDAY: Pull-Ups, Sit-Ups, ...
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WOD 1/20/24

WOD “Tommy V”For time:21 Thrusters (115/75)12 Rope Climbs (15 ft)15 Thrusters9 Rope Climbs9 Thrusters6 Rope Climbs
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WOD 1/19/24

Skill / Strength / Work-Up 10 min EMOMPerform ‘X’ Ring Muscle Ups (or movement substitution) WOD 4 RFT:300 m Bike10 Burpees10 Sit-Ups *12 min time ...
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WOD 1/18/24

Skill / Strength / Work-Up Shoulder to Overhead & Deadlift Cycling WOD “13.2”10 min AMRAP5 Shoulder-to-Overhead (115/75)10 Deadlift15 Box Jumps (24″/20″) Finisher Tabata Push-Ups
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WOD 1/17/24

Skill / Strength / Work-Up Squat Clean Progression & Thruster Work-Up WOD 30 Squat Clean Thrusters *7 min time cap Finisher Back Mobility
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WOD 1/16/24

Skill / Strength / Work-Up Movement Prep WOD 30 min AMRAP800 m Row20 Weighted Sit-Ups2x Farmer Carry Loop (Around class rigs)
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