Friday Wod 2.3.23

10 Minutes EMOM Min 1 – Handstand Hold/Walk Practice Min 2 – Rope Climb Practice Try for Progress On Both Movements 3 Rounds For Time 30 Calorie Assault Bike 30 Wall Ball Shots 20/14# Level 1 – 20/14# Level...

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Thursday Wod 2.2.23

Level 1 20 Minutes AMRAP 5 Deadlifts 14 Hanging Tucks Run 400 Meters Level 2 – Toes To Bar Level 3 – T2B Must Be Unbroken Choose Your Own Deadlift Loading, Aim for Something Challenging For You!

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Wednesday Wod 2.1.23

Push Jerk 3-3-3-2-2-2 Reps 10-9-8-7-6-5-4-3-2-1 Reps For TIme Shoulder To Overhead Burpee Box Jump Overs Level 1 – 95/65#, 24/20” Level 2 – 135/95#, 24/20” Level 3 – 155/105#, 30/24” Optional Work 5 Tough Sets Single Arm Strict Press...

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Tuesday Wod 1.31.23

Weighted Pull-up 5-4-3-2-1 Reps 12 Minutes EMOM Level 1 Min 1 – 12/10 Calorie Row Min 2 – 8 Jumping Pull-ups Level 2 Min 1 – 15/12 Calorie Row Min 2 – Max Strict Pull-up Level 3 – 18/15...

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Monday Wod 1.30.23

Front Squat 5-5-3-3-1-1 Reps For Time 100 Double Unders 15 Squat Cleans 75 Double Unders 10 Squat Cleans 50 Double Unders 5 Squat Cleans Level 1 – 115/75#, 30/20/10 Dubs Level 2 – 135/95# Level 3 – 155/105# Optional...

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Saturday Wod 1.28.23

Push Press 5-5-3-3-1-1 Reps Level 1 9 Minutes AMRAP 1 Rope Climb (Supine To Standing) 5 Deadlifts 185/125# 2 Rope Climbs (Supine To Standing) 10 Deadlifts 185/125# 3 Rope Climbs (Supine To Standing) 15 Deadlifts 185/125# Continue Scending in...

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Friday Wod 1.27.23

Every 4 Minutes For 16 Minutes (4 Sets) Reps Partitioned Any Way Necessary Level 3 200 Double Unders 40 Wall Ball Shots 20/14# Level 2 125 Double Unders 40 Wall Ball Shots 20/14# Level 1 1st Round – 5...

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Thursday Wod 1.26.23

4 Tough Sets Bench Press x 8 Level 1 27-21-15-9 Reps For Time Of: Jumping Pull-up Push-up Box Jump 24/20” Level 2 12-9-6 Reps For Time Of: Bar Muscle-up 25 Box Jumps After Each Round, 30/24” Level 3 21-15-9...

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Wednesday Wod 1.25.23

Establish a 2 Rep Max Front Squat 3 Rounds For Time 25 Hang DB Snatches 9 DB Facing Burpees Level 1 – 35/25# Level 2 – 50/35# Optional Work 3 Tough Sets Muscle Snatch x 3 TnG 3 Tough...

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