Friday WOD 5.24.24

Strict Press 3-3-3-2-2-2 Reps 4 Rounds For Time 12 DB Weighted Box Step Ups 20″ 12 Toes To Bar 12 Burpees Box Jump Overs 24/20″ Level 1 – 20/15#, Hanging Knee Raises Level 2 – 30/20# Level 3 –...

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Thursday WOD 5.23.24

5 Tough Sets Deadlift x 5 8 Minute AMRAP Level 1 9/7 Cal Bike 15 Russian Swings 53/35# 60 Single Unders Level 2 12/9 Cal Bike 15 Russian Swings 70/53# 30 Double Unders Level 3 15/12 Cal Bike 15...

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Monday WOD 5.20.24

5 Tough Sets Back Squat x 3 @33X1 Tempo For Time 3 – 6 – 9 -12 reps Level 1 Front Squats 95/65# Scaled Ring Muscle Ups Level 2 – 135/95#, 3 Ring Muscle Ups Level 3 – 185/125#,...

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Thursday WOD 5.16.24

20 Minute EMOM Level 1 Min 1 – 50′ Farmer Carry Walking Lunge 35/25# Min 2 – 60 Single Unders Min 3 – 9/7 Calorie Assault Bike Min 4 – 15 Ab Mat Sit Ups Level 2 Min 1...

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Wednesday WOD 5.15.24

5 Tough Sets Single Arm DB Bent Over Row x 6 For Time Level 1 20 Jumping Pull Ups 20 Single Arm DB Snatches 35/25# 10 Jumping Chest To Bars 30 Single Arm DB Snatches 35/25# 10 Jumping Chest...

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