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From the Blog

WOD for November 29th

SKILL Kipping & butterfly pull ups EMOM x 16 minute 1: 5 kipping swings minute 2: 3 single reps Kip/butterfly kip pull up minute 3: 3 single reps Kip push away/ butterfly weight transition (shoulder/legs) minute 4: 1-3 kipping/butterfly pull ups WOD: AMRAP 7 3, 6, 9, 12….. Alt. DB[…]

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WOD for November 28th

For Time 50 KB swings Rx:71/53 S:53/35 40 Alt. rev. DB lunge steps Rx:50/35 30 calories, row 20 Goblet squats Rx:1/53 S:53/35 1000m run 20 Goblet squats 30 calories, row 40 Alt. rev lunge steps 50 KB swings 30 minute time cap  

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WOD for November 27th

Strict Press E3MOM x 18 minutes Sets 1&4: 6 @ 65% Sets 2&5: 5 @ 70% Sets 3&6: 4 @ 75% WOD: 5(L) arm DB hang clean & presses Rx:50/35 S:35/20 5 (R) arm DB hang clean & presses 5 burpees 5 T2B S1:SL2H S2:HKR

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WOD for November 26th

Back squat E3MOM x 18 minutes Sets 1&4: 10 @ 60% Sets 2&5: 8 @ 65% Sets 3&6: 6 @ 70% WOD: Against 7 minute clock 12-9-6 Man Makers Rx:30/20 S:20/10 60-40-20 Double unders *double reps for singles Remaining time: Max calories, row *score is calories, row

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WOD for November 24th

Teams of Two Only one teammate working at a time. 2 Rounds for time Row 60 calories 100 DB snatches Rx:50/35 S:35/20 60 pull ups 100 jumping air squats *In Jumping air squats both feet must leave ground and have full hip extension at the top. *Split work as desired.[…]

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WOD for November 21st

Pre-Calorie Thanksgiving Burn-0ff 5 Rounds max reps/calories :90 at each movement [1 minute of work – :30 rest] 1. Calories, row 2. Med ball cleans Rx:20/14 3. 5 Slam balls Rx:30/20 + 10m sprints 4. Burpees 5. Calories, AD * reps in slam balls + 10m sprints is only the[…]

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WOD for November 20th

Deadlift E3MOM x 18 minutes Sets 1&4: 10 @ 60% Sets 2&5: 8 @ 65% Sets 3&6: 6 @ 70% WOD: AMRAP 15 12 DB Clean & Jerks Rx:50/35 S;35/20 12 DB FR Alt. lunge steps 12 T2B 60 DU

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WOD for November 17th

Teams of Two E2MOM x 28 minutes Station 1: 250m/200m row 12 deadlifts Rx:135/95 S1:115/80 S2:95/65 8 burpees over the bar Station 2: 200m Run *One teammate will be in Station 1, The other in Station 2. Every two minutes teammates will switch stations. The teammate going into Station 1,[…]

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