Thursday 11/24/2022

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WOD
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)

Rest 3:00

AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)

Rest 3:00

AMRAP 7:
50 Power Cleans 135#/95#
50 Power Cleans 155#/105#
Max Rep Power Cleans 185#/135# (Rx+ = 205#/145#

Wednesday 11/23/2022

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WOD
"Sick Joke"
For Time [20 Minute Cap]:
10-9-8-7-6-5-4-3-2-1:
Deadlifts 225#/155#
Double Dumbbell Shoulder to Overhead (Rx+ = Handstand Push Ups)

After Each Round:
60' Double DB Overhead Carry (Rx+ = 30' Handstand Walk)

DB's = (50's/35's)
*need to do both HSPU and HSWalks for Rx+

 

Tuesday 11/22/2022

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Strength
Front Squat
Build to a Heavy Set of

*Score = Heaviest Load

WOD
"Seventh Wonder"
7 Rounds For Time [15 Minute Cap]:
7 Double Dumbbell Front Squats
7 Chest to Bar Pull-ups
7 Double Dumbbell Push Press
7 Toes to Bar

Dumbbells: (50's/35's)