Friday 10/12

WOD

1. Deficit Strict+Kipping Handstand Push-Ups     For Time:     5+5, 4+4, 3+3, 2+2, 1+1 (Pick your deficit).*     Run 100m between sets.   2. 3 Rounds For Time:     15 Thrusters (95/65)     75 Double Unders   *SAVE THE DATES* -Friday, October 26th: FREE Friday! Bring a friend to workout with you.…

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Thursday 10/11

WOD

1. 3×3:00 AMRAP:     Run 200m     Row 250m     Max Rep Toes-to-Bar     Rest 3 minutes between AMRAPs. Post scores for the TTB across. Goal is same number per set.    2. L-Sit Hold-Accumulate as much time as possible within a 5 minute window. Post total time to held to the…

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Wednesday 10/10

WOD

1. Tempo Strict Press 3×2 @ 21X2-BUILD to tough load.  2. Clean+Front Squat+Jerk 3×1+1+1-BUILD to tough load. Rest 2-3 minutes between sets. 3. 3 Sets:     50m Double Kettlebell Front Rack Carry     100m Farmers Carry (50/50m)     Rest 1-2 minutes between sets. Build to tough load.   Post WOD (Optional): This weeks active recovery…

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Tuesday 10/9

WOD

1. Row 1000m For Time 2. EMOM x 6:     Evens: :30s Max Rep Burpee Bar Muscle Ups     Odds: 14/12 Calorie Row      +      Rest 3 Minutes      +     EMOM x 6:     Evens: :30s Max Rep Burpee C2B Pull Ups     Odds: 14/12…

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