WOD 11-1-22

 EMOM x 18-

1- 200 m run 

2- 8 DL (275/185)

3- 20 ft HS walk (sub 40-60 ft bear crawl)

WOD 10-31-22

 15 min to find 1RM BSQ

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Open WOD 22.3-

• 21 Pull-Ups
• 42 Double-Unders
• 21 Thrusters (95/65 lb)
• 18 Chest-to-Bar Pull-Ups
• 36 Double-Unders
• 18 Thrusters (115/75 lb)
• 15 Bar Muscle-Ups
• 30 Double-Unders
• 15 Thrusters (135/85 lb)


• Time Cap: 12 Minutes

WOD 10-28-22

 "Death by 10m run"

WOD 10-27-22

 Emom x 10- 1- PCL + jerk 

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Emom x 10- 1 PSN 

TWO DAYS! #graceforkdh

WOD 10-26-22

 Bench 5-3-2-2

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21-15-9
S2OH (115/75)
Pull-up

WOD 10-25-22

 5 rds- 

15/12 cal machine 

12 DL (185/135)

12 box jump (24/20)

WOD 10-23-22

 BSq 5-3-2-2

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2 x 4:00 AMRAP-

4 HPSN (95/65)

8 OHS

8 lateral bar burpee 

WOD 10-19-22

 Bench Press 3 @ 90% every 2:00 x 5 sets 

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5 rds-

15 WB (20/14)

10 burpee 

WOD 10-18-22

 Emom x 18

1- 5- touch and go PCL 135//95 (or heavier)
2- 10- box jump 24/20
3- 15/10- cal AAB

WOD 10-17-22

 4 sets - 1 pause bsq + 2 bsq @80%

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6min AMRAP ladder -
1-2-3-4…etc of complex
1 DL +1 hpcl + 1 fsq, then 2 of each then 3 of each and so on. 

WOD 10-14-22

 Partner wod

16min AMRAP-
P1) 200m run
P2) 12- KBS (53/35)
       12- box jump (24/20)

The 29th is quickly approaching! 
Who's ready?! #graceforkdh

WOD 10-13-22

 Sumo deadlift 5-3-3-2

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A) 1 arm farmer - 3 x 80m
B) plank shoulder taps - 3 x :45
C) back ext 3 x 15-20

WOD 10-12-22

 Bench every :90 x 5 sets -

 3 reps @ 75-80%

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21-15-9
Cal aab
C2B pull-ups

WOD 10-11-22

 Emom x 18-

1) 4- bsq @75-85%
2) 40m sled push
3) 40- DU

WOD 10-10-22

 Emom x 10-  1 PCL & Jerk

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3rds-
10- pcl + j (135/95)
10- lateral bar burpee

WOD 10-7-22

10rds-

2- wallclimbs 
8- HPSN (95/65)
40- DU 

WOD 10-6-22

 5rds-

15/12- cal aab
20/15- cal row
2min rest 

WOD 10-5-22

Bench press-  

Every 2min x 5 sets- 5 @75%

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6rds
12 - 1 arm DB push press (6 each )
8- T2B

8- sit-ups 

WOD 10-4-22

 20min AMRAP-

400m run
10- PCL (135/95)
7- strict pull-up 

WOD 10-3-22

 Every 2min x 5sets - 5 BSQ @75%

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40- WB (20/14)
15- burpee box jump (24/20)
30- WB 
10- BBJ
20- WB 
5- BBJ