Friday 10/04/2024

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WOD
"Jeopardy!"
AMRAP 2:00 (8 sets Max)
15 Ring Rows
10 Handstand Push Ups
Max Box Jump Overs 24"/20"
-no rest between sets-

*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).

Accessory
"Mayhem Mini-Pump – Glutes"
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Single Leg DB Romanian Deadlift (each side) @ moderate weight RPE 7
10 Russian Kettlebell Swing @ moderate weight RPE 7

*Rest 2 minutes b/t rounds

Thursday 10/03/2024

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Strength
6 sets x 2 Deadlifts (75%)
-Complete a set every 1:30-

WOD
"Are you smarter than a 5th Grader?"
For Time:
21-18-15-12-9-6
Front Rack Lunge 95#/65#
Toes to Bar

*20:00 Time Cap

Wednesday 10/02/2024

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Strength
8 sets x 2 Squat Snatch (Singles, build-in weight)
-Complete a set every 1:30-

WOD
"Family Feud"
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks 50#/35)#
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks 50#/35#
100m Run