10-1

Strict Press3-3-3+@75% WOD12 minutes1000m row buy inThen AMRAP of:30 handstand hold10 bent rows 95/6510 bicep curls 95/65

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9-30

On a 25-minute clock:As many rounds as possible in 5 minutes of:10 strict pull-ups, 20 push-ups, 30 squatsThen, as many rounds as possible in 5 minutes of:8 strict pull-ups, 16 push-ups, 24 squatsThen, as many rounds as possible in 5 minutes of:6...

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9-29

Find a heavy power clean and push jerk WOD10-8-6-4-2 Power clean and jerk30 Double unders after every set of clean and jerks*use 60% of today’s heavy power clean and jerk

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9-26

In teams of 2 or 3150 cal row150 Wallballs 24/20150 pushups150 lunges150 hang power clean and jerk 95/65 *start on any movement but finish each movement before going onto the next.

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“Dunn”

Deadlift3-3-3+@75% Hero WOD“Dunn” Complete as many rounds as possible in 19 minutes of:3 muscle-ups1 shuttle sprint, 5 yards, 10 yards, 15 yards6 burpee box jump-overs 24/20 This will be the “elite” versionRX will be 6 pullups instead of the 3...

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9-24

Work for 20 (ish) min and build to a heavy3 position clean and jerk WOD8 min AMRAP6 power cleans6 HSPUs30 DUs *use 70% of your heaviest 3 pos. Clean and jerk

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9-23

7 min Amrap2-4-6-8-10-12-14-16-….Box jump or step up 24/20KB swing 53/35 3 min rest 7 min amrap2-4-6-8-10-12-14-16-….Sit upsKb thruster 53/35 3 min rest 7 min amrap2-4-6-8-10-12-14-16-….PushupsKb or dB snatch 53/35 *score is total reps

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9-22

Work for 20 (ish) min and build to a heavy3 position snatch WOD8 min AMRAP6 power snatches9 lateral burpees12 TTB*use 70% of your heaviest 3 position snatch

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9-21

Back Squarts3-3-3+ @ 75% WOD40 wallballs 20/14400m run30 wallballs 20/14400m run20 wallballs 20/14400m run10 wallballs 20/14

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9-19

Partner WOD24 minutes3-6-9-12-15-18-21-24-….Hang Power cleans 95/65Shoulder to overhead 95/65PullupsPushups *go as far as you can. One athlete works at a time!Elite: 135/95

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“Wood”

Hero WOD“Wood”5 Rounds For Time400 meter Run10 Burpee Box Jumps (24/20 in)10 Sumo-Deadlift High-Pulls (95/65 lb)10 Thrusters (95/65 lb)1 minute Rest

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