WORKOUTS

Wednesday, September 14th, 2022

SWOD Every 2:00 x 5 sets3 Position Squat Clean + 1 Push Jerk * 75% of 1RM Clean & Jerk* 3 Position Squat Snatch is 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean WOD 14 AMRAP200m Run2 rope climbs15

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Tuesday, September 13th, 2022

WOD 3 Sets50 Double Unders20 Sit-ups10 Burpees10 Pull-ups20 Sit-ups50 Double Unders– Rest 3:00 between sets – * Target time each set: 3:15-3:45* Time cap each set: 4:30* Score is total time including rest

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Monday, September 12th, 2022

SWOD Every 2:00 x 5 sets3 Position Power Snatch + 2 Overhead Squats * 70% of 1RM Snatch* 3 Position Snatch is 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch WOD 3 Rounds30 Air Squats50ft Walking Lunge30 Push-ups50ft Walking

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Friday, September 9th, 2022

WOD For Time25/20 Calorie Assault Bike10 Strict Handstand Push Ups or DB Strict Press (40/25)15/12 Calorie Assault Bike10 Strict Handstand Push Ups or DB Strict Press10/8 Calorie Assault Bike10 Strict Handstand Push Ups or DB Strict Press10/8 Calorie Assault Bike10 Strict Handstand Push Ups or

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Thursday, September 8th, 2022

WOD Teams of 22 rounds:50 Deadlifts (225/155)50 Shoulder to Overhead (135/95)50 Front Squats (135/95) * Target time: 14-16 minutes* Time cap: 20 minutes

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Wednesday, September 7th, 2022

SWOD Every 1:30 x 5 sets1 Power Clean + 1 Push Jerk @70% of 1RM WOD 3 rounds for time:10 Bar Muscle Ups (Or 20 Chest to Bar)20 No Touch Box Jump Over (20″)30 Sit-ups-into-40 Front Rack Lunges (135/95, in place) *Target time: 14-16 minutes*

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Tuesday, September 6th, 2022

WOD Every 2 minutes:200/175m RowBurpees *Add 2 burpees each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.Round 1: 8 BurpeesRound 2: 10 BurpeesRound 3: 12 BurpeesRound 4: 14 BurpeesRound 5: 16 BurpeesRound 6: 18 BurpeesRound 7: Max

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Monday, September 5th, 2022

SWOD Every 1:30 x 5 sets1 Squat Snatch + 1 Overhead Squat * @75% of 1RM* Partner up! WOD Teams of 2AMRAP 1540 Wall Balls (20/14)250m Run * Split wall balls however* Run together* Target number of rounds: 4+

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