Wednesday 10/23/2024

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WOD
"Trick-or-Treating"
For Time:
1600m Run
80 Toes to Bar
40 Box Jumps 30"/24" (Masters Rx - 24"/20")
-Partition any way. Athletes can break up and rotate movements however they desire.
*25:00 Time Cap

Accessory 
Mayhem Mini-Pump – Upper Body
4 Rounds
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
15  Wide Grip Barbell Curls @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
* Rest 1 minute between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Saturday 12/23/2023

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WOD
“12 DAYS OF COMPTRAIN” 
For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar 
6 Box Jumps 24"/20"
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-Ups
11 Wall Balls 20#/14#
12 Calorie Bike 

*The workout flows in the same order as the song "12 Days of Christmas": 
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…Follow Pattern Until All Movements Are Completed

Wednesday 07/19/2023

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Strength 1
5 sets x 1 Bench Press @80-90% of 1RM

*rest as needed between sets*

Strength 2
Box Jump:
5 sets x 3 High Box Jumps
*4-6” below max height for 1 rep


WOD
"Firehouse Subs"
4 Sets:
3:00 AMRAP
15 Ring Rows
15 Dumbbell Bench (50s/35s)
*Max Single Dumbbell Box Step Ups (50#/35#) (24"/20")

-rest 2:00 between sets-