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Archive | WODS

Fri. Dec 2 2022

Strength/Skill:

Back Squat

Metcon:

Every 4:00 for 16:00

12 Dual DB Step Overs 24/20” (2×50/35#)

24 GHD Sit-ups

12 Box Jump Overs 24/20”

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Thurs. Dec 1 2022

Strength/Skill:

Clean Complex

Metcon:

15:00 EMOM

Min 1: 10-8-8-6-6 TnG Deadlifts, starting @ 90% of 10RM Deadlift

Min 2: 5 Bench Press, starting @ 75%, increase to max

Min 3: Rest

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Wed. Nov 30 2022

Metcon:

20:00 EMOM

Min 1: Max Burpees to Target

Min 2: Max Chest To Bar Pull-Ups

Min 3: Max Wall Balls 20/14#

Min 4: Rest

Strength/Skill:

Body Building Finisher

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Tues. Nov 29 2022

Strength/Skill:

Push Press

Metcon:

For Time

100 Double Unders

50 Handstand Push-ups

1000/850m Row or 2.2/1.9k Assault Bike

100 Double Unders

50 Ring Dips

500/425m Row or 1.1/0.9k Assault Bike

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