11/21/2023 – 7 RFT WOD
7 Rounds For Time 30 Situps 20 American Kettlebell Swings 10 Box Jumps Notes: KB Weight 24kg / 16kg 7 Rounds For Time Downscale suggestion 21 Situps 14 Kettlebell Swings…
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11/20/2023 – 35Min AMRAP
35 Min AMRAP 20 Alt Dumbbell Push Press 20 Situps 10 Box Jump 300m Run Notes: 12.5kg/10kg Dumbbells 30 Min AMRAP Downscale suggestion 20 Alt Dumbbell Push Press 20 Situps…
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11/30/2023 – For Time WOD
For Time 10 Double Dumbbell Thrusters 25 Over DB Burpees 8 Double Dumbbell Thrusters 20 Over DB Burpees 6 Double Dumbbell Thrusters 15 Over DB Burpees 4 Double Dumbbell Thrusters…
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11/19/2023 – 35Min AMRAP
35 Min AMRAP 20 Sit ups 10 Hand Release Push Ups 20 Dumbbell Hang Power Cleans 10 Burpees 20 Dumbbell Thrusters Notes: 12.5kg Dumbbells 30 Min AMRAP Downscale suggestion 20…
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11/18/2023 – 35 Min EMOM WOD
35Min EMOM Min 1: 10 Dumbbell Lunges Min 2: 15 Pushups Min 3: 10 Dumbbell Thrusters Min 4: 14 Regrenate Rows Min 5: 10 Burpees Min 6: 15 Situps Min…
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11/17/2023 – For Time WOD
For Time 50 Hand Release Push Ups 30 Burpees 50 Dumbbell Power Snatches 20 Burpees 50 Dumbbell Thrusters 10 Burpees 75 Situps Notes: 10kg Dumbbells For Time (time cap:25min) Downscale…
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11/16/2023 – 5RFT WOD
5 Rounds For Time Round buy-in 10 Burpees Then 2-4-6-8 Double Dumbbell Hang Power Cleans 2-4-6-8 Double Dumbbell Front Squats 2-4-6-8 Double Dumbbell Push Presses Notes: Dumbbells 10Kg / 10…
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11/15/2023 – 30 Min AMRAP
30 Min AMRAP 10 Hand Release Push Ups 20 Dumbbell Power Cleans 10 Burpees 20 Squats Notes: Dumbbells 10Kg 25 Min AMRAP Downscale suggestion 10 Hand Release Push Ups 20…
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11/14/2023 – For Time WOD Airless Squats
For Time 75 Dumbbell Squats 50 Double Dumbbell Snatches 25 Burpees 50 Double Dumbbell Snatches 75 Dumbbell Squats Notes: Dumbbells 10Kg Downscale suggestion For Time (time cap:25min) Downscale suggestion 75…
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11/13/2023 – For Time WOD – Wall Ball Ache
For Time 21-15-9 Double Dumbbell Snatches 10kg Pull-Ups Wall Balls 200m Run Notes: Dumbbells 12.5Kg For Time (time cap:25min) Downscale suggestion 21-15-9 Double Dumbbell Snatches 7.5kg Pull-Ups Wall Balls 200m…
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