12/10/2023 – 4 RFT WOD – The Snatcher
4 Rounds For Time 40 Sit-ups 30 Alt DB Snatch 400m Run Notes:Dumbbell Weight: 15Kg / 12.5Kg Downscale suggestion 2 Rounds For Time 40 Sit-ups 30 Alt DB Snatch 400m…
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12/09/2023 – For Time WOD – Don’t Snatch
For Time 50 Alt Dumbbell Snatch 500m Run 40 Alt Dumbbell Snatch 400m Run 30 Alt Dumbbell Snatch 300m Run 20 Alt Dumbbell Snatch 200m Run Notes: Try heavy Dumbbell…
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11/27/2023 – 4RFT WOD
4 Rounds For Time 20 Double Dumbbell Snatches 30 Box Jump Overs 40 DU / 80 SU Notes: Dumbbells 12.5kg / 10Kg 3 Rounds For Time Downscale suggestion 20 Double…
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11/26/2023 – For Time WOD – Long Day
For Time 50 Double Dumbbell Lunges 25 Burpees 50 Alt Arm Dumbbell Snatch 25 Burpees 50 Dumbbell Front Squat 25 Burpees 50 Dumbbell Push Press 25 Burpees 100 situps Notes:…
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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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11/14/2023 – 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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10/27/2023 – Partners WOD – Tony&Jane
Complete in teams of 2: 60 Front Hold Lunges 20 Burpees 60 Dumbbell Snatch 20 Burpees 60 One Arm Thruster 20 Burpees 60 OH Lunges 20 Burpees Downscale suggestion Complete…
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10/19/2023 – AMRAP – “Jake”
AMRAP 7 Min AMRAP : 5 Burpees Over DB 5 DB Thrusters 10Kg 7 Min AMRAP : 10 Box Jump Overs / 15 Jumping Lunges 8 hand Release Pushups 7…
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10/17/2023-25Min AMRAP – “The Dumbbell hell”
35Min AMRAP 3-6-9-12-15 ... Double Dumbbell Snatch 20 kg Double Dumbbell Front Squat 20 kg Double Dumbbell Push Press 20 kg 400m Run Downscale suggestion 30Min AMRAP 3-6-9-12-15 ... Double…
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