WOD

March 16, 2024

For time:100 Wall Balls, pick load100 Alternating Dumbbell Snatches, 50/35 lbs100 Toes-to-barsSled Drag, pick load, 1000 ft*Complete in teams of 2. Both people can work at the same time, work can be split any way you like. Goal: Sub 20

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March 15, 2024

OPTION 1:OPEN WORKOUT 24.3 5 rounds of:10 thrusters(95/65)10 chest-to-bar pull-upsREST 1 minute, then:5 rounds of:7 thrusters(135/95)7 bar muscle-upsTIME CAP: 15min OPTION 2 (if you’re as excited about 24.3 as I am)…AMRAP 12 Minutes20 WB Shots15 Calorie Bike10 Pull-ups POST WORK5min

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March 14, 2024

Every 1 min for 18 mins, alternating between:Min 1: Yoke Carry, pick load, 50 ftMin 2: 25 Sit-upsMin 3: 15/12 Bike Calories Post Work3 rounds for quality of:Suitcase Carry, pick load, L 50 ftSingle Arm Overhead Carry, pick load, L

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March 13, 2024

Part 1Hang Squat Clean x1*find a heavy single in 12 minutes Part 221-15-9 Squat Clean, 135/95 lbsBar Facing Burpee Goal: Sub 10 mins Post WorkCouch Stretch -2 min/sidePigeon Stretch – 2 min/sidePec Stretch – :90 sec/side

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March 12, 2024

2 rounds for time of:50/40 Bike Calories30 Kettlebell Shoulder-to-Overheads, 53/35 lbs10 Strict Pull-ups Goal: Sub 13 mins Post Work3 rounds for quality of:10 V-ups:20sec. Hollow Hold10 Barbell Good Mornings, pick loadBottom Good Morning Hold, pick load, 20 secsRest 1:30

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March 11, 2024

Part 1Pause Back Squat3-3-3 Part 2Push Press3-3-3 AccessoryEvery 4 mins for 12 mins do:5 L/5 R Kneeling Kettlebell Halos, pick load10 L/10 R Bulgarian Split Squat Jumps30 Banded Horizontal Rows

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March 9, 2024

Complete in teams of 2. You go- I go fashion… For time:10 rounds of (5 each):10 Devil Press, 40/30 lbsDumbbell Walking Lunge, 40/30 lbs, 50 ft— then —Partner Run, 800 m (stay together)Goal: Sub 20 mins Post Work400m Farmers Carry

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March 8, 2024

REMINDER…Open judging will only happen during the 5:30pm class. Open Workout 24.2AMRAP in 20 minutes of:300-meter row10 deadlifts (185/125)50 double-unders Post WorkRoll/Smash calves 2min/ea.Banded Hamstring Stretch 1min/ea.Pigeon Stretch 2min/ea.Forward Fold 2min

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March 7, 2024

For time:Bike, 5 mins— then —2 rounds of:Sandbag Bear Crawl Drag, pick load, 50 ftSandbag Front Rack Carry, pick load, 100 ftSandbag Bear Crawl Drag, pick load, 50 ftSandbag Front Rack Carry, pick load, 100 ftRun, 5 mins— then —2

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March 6, 2024

Part 1Sumo Deadlift 1×3*find a heavy set of 3 in 10 minutesPart 2Every 1 min for 14 mins, alternating between:10 Burpee Box Jump Overs, 24/20 in50 Double Unders11 Burpee Box Jump Overs, 24/20 in55 Double Unders12 Burpee Box Jump Overs,

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