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WODs 241117 - 241123

11/17-11/23 Monday Every 1:30 minutes for 12 minutes 1 Power Clean + 2 Front Squats (pick load) WOD 6 Rounds 10 Russian KB Swings (55/35) 10 Heels Elevated Air Squats (25lb bumper plate) 30 seconds Wall Sit Tuesday 10 sets of the following complex 1 Shoulder Press + 2 Push Press + 3 Push Jerk  Increase weight on each set WOD For Time Row 2000 Meters Wednesday Deadlift  5 x 5 reps increase weight on each set WOD 8 Rounds 20 seconds Max Rep Hang Power Snatch (75/55) Rest 10 Seconds 20 seconds Max Rep Knees To Elbows Rest 10 Seconds Thursday Incline DB Bench Press 4 x 12 reps Increase weight on each set WOD 12 minute AMRAP 4 Devils Press (pick weight) 7 Strict Ring Dips Friday Back Squat 5 x 5 reps Increase weight on each set WOD 4 Rounds For Time Air Bike 500 Meters 15 Russian KB Swings (70/55) 10 Pull-ups Saturday 5 Rounds For Time 100 Meter Farmers Carry (55’s/35’s) 10 Burpee Box Jumps 15 Wall Balls (20/14)
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WODs 241110 - 241116

11/10-11/16 Monday 20 minutes to establish a 5RM Shoulder Press WOD For Time 100 Burpees Tuesday DB/KB Walking Lunges 5 x 12 reps (35’s/25’s) WOD 3 Rounds For Time Row 500 Meters 30 Push-ups  Wednesday Strict Pull-ups  3 x Max Reps WOD 12 Minute AMRAP 30 Double-unders 20 Shoulder To Overhead (95/65) 15 Box Jumps (24/20) Thursday Back Squat 3 x 10 reps @60% WOD Death By Dead-lift + Handstand Push-up Minute 1: 1 Dead-lift (225/155) + 1 Handstand Push-up Minute 2: 2 Dead-lifts + 2 Handstand Push-ups Minute 3: 3 Dead-lifts + 3 Handstand Push-ups  Increase by 1 rep until you can no longer keep up Friday Bench Press 3 x 10 reps @60% WOD 8 Rounds Tabata Push-ups Tabata Sit-ups Tabata Box Jumps (24/20) Saturday Row 500 Meters 10 Rounds Right Arm: 3 KB Swing Cleans 3 KB Push Presses 3 KB Front Rack Squats Left Arm: 3 KB Swing Cleans 3 KB Push Presses 3 KB Front Rack Squats Row 500 Meters Pick KB weight
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WODs 241103 - 241109

11/3-11/9 Monday Shoulder Press 7 x 5 reps As Heavy As Possible WOD For Time 30 Power Snatches @ 75% of 1 RM Tuesday DB/KB Walking Lunges 5 x 28 steps Increase weight on each set WOD 10 Rounds For Time 10 Wall Balls (20/14) 10 AbMat Sit-ups  Wednesday Strict Pull-ups 7 x Max Reps WOD 3 Rounds For Time Row 500 Meters 15 Hang Power Cleans (115/75) Thursday Back Squat 5 x 10 reps Increase weight on each set WOD 3 Rounds For Time Run 400 Meters 15 Sumo Deadlifts (185/125) Friday Bench Press 6 x 10 reps WOD 5 Rounds For Time Row 10 Calories 10 Thrusters (75/45) 5 Strict Pull-ups Saturday For Time Run 100 Meters 3 Clean & Jerks (135/95) 3 Box Jumps (24/20) Run 100 Meters 6 Clean & Jerks 6 Box Jumps Run 100 Meters 9 Clean & Jerks 9 Box Jumps Run 100 Meters 12 Clean & Jerks 12 Box Jumps Run 100 Meters 15 Clean & Jerks 15 Box Jumps
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WODs 241027 - 241102

10/27-11/2 *Reminder the Monday 10/28 6:20p class has been Cancelled. Please sign up for the 5:15p class. Monday 20 minuntes Pyramid Barbell Shoulder Press 5 reps each set.    Start with a 45/35 lbs barbell, increase weight on each set by 10 lbs until failure. Then, go back down to an empty barbell WOD 4 Rounds  10 Hang Power Snatch (95/65) 5 Burpees 10 Ring Dips Tuesday DB/KB Walking Lunges 5 x 24 steps Increase weight on each set WOD Five 3 minute rounds Run 400 M Max Rep Deadlifts (225/155) Wednesday Strict Pull-ups 6 x Max Reps WOD 3 Rounds For Time 20 American KB Swings (55/35) 20 Box Step-ups (20/20) Thursday Back Squat 4 x 10 reps Increase weight on each set WOD 4 Rounds For Time 50 Double-unders 10 Strict Handstand Push-ups  15 Knees To Elbows Friday Bench Press 5 x 10 reps Increase weight on each set WOD 30 Clean & Jerks (135/95) Saturday 3 Rounds For Time Row 30 Calories 30 Wall Balls (20/14) Run 400 Meters
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