Month

October 2022
Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch Workout of the Day “Witch Please” 13 rounds for time2 Hang Squat Snatch (135/95)4 Burpees Over Bar6 Pull-Ups
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Pre WOD Snatch 4 X 2 Workout of the Day 6 Rounds ON A 2:00 RUNNING CLOCK…18 Alt. DB Hang Power Snatch (50/35)12 Sit-UpsMax Plank Hold in Time Remaining… -Rest :30 b/t Sets-(Score is Shortest Time in Plank)
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Pre WOD Front squat 4 X 5 Workout of the Day 15:00 AMRAP 10 Pull-Ups5 Front Rack Lunge-Lunge-Squat (95/65)*10 Chest to Bars5 Burpee Box Crawl Overs** *1 Rep= Lunge (R) + Lunge (L) + Front Squat.
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Workout of the Day 25:00 EMOM MIN 1 – :45 Cardio ChoiceMIN 2 – :45 Russian KB Swings (Athlete Choice, Heavy)MIN 3 – :45 Alt. KB Heel TapsMIN 4 – :45 Wall WalksMIN 5 – :45 DBL KB Hold* *KB Hold Options:FarmerOverheadMixedFront Rack
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Pre WOD 2-2-2-2*Clean & Jerk*Start Light and build to Moderate. Option to Power or Squat Clean. This is a Deload Week. Workout of the Day “Cloudkicker” 4 rounds for time 7 Unbroken Bear Complex* (115/75)400m Run *1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat...
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Pre WOD Dumbbell bench press 4 X 10 Workout of the Day 18:00 AMRAP 40 Double Unders20 Alt. V-Ups10 DB Farmer Box Step-Ups (50/35)|(24″/20″) *Every 2:00 including 0:00 complete 5 burpees
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Workout of the Day 24:00 EMOM 1st min: KB goblet squats2nd & 3rd min: 400 run4th min: ring rows5th min: KB swings6th min: rest
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Pre WOD EVERY 1:30 x 10 SETS*2 Clean & Jerk *Start Moderate and build to something Heavy. Clean can be either Squat or Power. Workout of the Day “California Dreamiin” 20 ROUNDS FOR TIME1 Power Clean & Jerk (185/135)2 Burpees Over Bar3 Toes to Bar
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Workout of the Day Every 6:00 For 4 Sets 100m KB Farmer Carry (Athlete Choice, Heavy)20 Alt. Pistols30 Box Jumps (24/20)Max Cal Bike in Time Remaining… -Rest 1:00 b/t Sets-
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Pre WOD Bench press 4 X 7 Workout of the Day “Devil In The Details” For time*36 Ring Muscle-Ups60 Alt. DB Devil’s Press (50/35) *Partition any way needed.
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