WORKOUTS

Monday, November 28th, 2022

SWOD E2MOM x 5 sets3 Snatch Push Press + 1 Overhead Squat: * From the rack* Build to a heavy complex WOD 12 AMRAP20/16 Calorie Assault Bike 20 Wall Balls (20/14)60ft Overhead Plate Walking Lunge (45/25) * Target number of rounds: 3

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Saturday, November 26th, 2022

WOD Teams of 2150/120 Calorie Assault Bike 100 Front Squats (135/95)50 Synchro Bar Facing Burpees * Target time: 21-23 minutes* Time cap: 30 minutes

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Friday, November 25th, 2022

WOD For Time​​1000 meter Run 30 Strict Handstand Push ups or Barbell Strict Press (105/70)800 meter Run 20 Strict Handstand Push ups or Barbell Strict Press400 meter Run 10 Strict Handstand Push ups or Barbell Strict Press  * Target time: 15-17 minutes* Time cap: 20 minutes

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Thursday, November 24th, 2022

WOD Teams of 25 rounds (each, you go I go)21 Kettlebell Sumo Deadlift High Pulls (53/35)15 Kettlebell Swings 21 Wall Balls (20/14) * Partner 1 completes a full round while Partner 2 rests* Target time: 22-24 minutes* Time cap: 30 minutes

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Tuesday, November 22nd, 2022

WOD 3 sets 21-15-9 / 16-12-6Calorie Ski 12-9-6Box Jumps (30/24) -6:00 rest between sets- * Target time each set: 4:00-5:00* Time cap each set: 6 minutes* Score is slowest set more

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Monday, November 21st, 2022

WOD 2 sets:50 Air Squats25 Power Snatch (95/65#)50 Air Squats-rest 3:00 between sets- * Target time each set: 4-5 minutes* Time cap each set: 6 minutes* Score is total time including rest 

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Saturday, November 19th, 2022

WOD 4 sets:75 Double Unders15 DB Burpee Deadlift (2×50/35)75 Double Unders-rest 3:00 between sets * Time cap: 30 minutes * Score is total time including rest

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