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 2 – 30/20#

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73 Years Young and Kicking Butt!

If you don’t use it, you lose it! For young people this phrase doesn’t mean much. But as we age movement becomes more and more important and that phrase starts to become reality. The more sedentary we become while getting older can lead to an unhealthy lifestyle with limited...

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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 x 5/Side

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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 Calorie Row

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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 Work 10 Minutes EMOM Clean x 2 TnG 80-85% of...

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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 This Pattern Level 2 – Rx Rope Climbs, 225/155# Level...

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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 Dubs + 195 Singles 2nd Round – 10 Dubs +...

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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 Reps For Time Of: Bar Muscle-up 25 Box Jumps After...

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