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WOD 5 min AMRAP 5 push-ups 10 air squats 1 min rest 5 min AMRAP 5 kb swings (1.25 pd) 10 k2e 1 min rest 5 min AMRAP 5 wall balls 50m farmer carry (30# db each arm) Total: 1) 9 rounds + 3 air squats, 2) 5 rounds + …

WOD 5 rounds 5 deadlifts (185#) 10 push-ups 20 sit-ups 30 double unders Time: 12:31

WOD 12 Days of Christmas “Light Edition” 1 – pull-up 2 – push-up 3 – push press (75/55) 4 – front squats 5 – hang power cleans 6 – deadlifts 7 – db snatch per arm (25/20) 8 – GHD sit-up (Kat) / K2E (John) 9 – wall balls (20) …

WOD “Deck of Cards” w/ Kat ♦️– db thruster (20/15) ♠️ – atomic sit-ups w/ 25# plate ♥️ – push-ups ♣️ – box jumps (24/20) J – 10 curl complex (20/15 – 15/12) Q – 10 side bends per side (44/35) K – 100m farmer carry (30/25) Time: 39:42 included …

Warm-up 2 rounds 10 air squats 10 push-ups 10 sit-ups 30 seconds echo bike WOD 10 – 1 back squats (185) sit-ups push-ups 100m run / 200m row / 10 cal echo bike Time: 35:22 (4x run, 3x row, 3x echo bike)

Warm-up Stretching 500m row WOD Strength EMOM + Superset EMOM x 10: Deadlift (Every Minute on the Minute) • Odd minutes: 6 Deadlifts @ ~80% of 1RM (225#) • Even minutes: 5 Strict Pull-ups (or Ring Rows if needed) (some kipping pull-ups) Accessory Superset – 3 Rounds (Rest 90s between …

WOD 4 rounds 100m farmer carry (44# kb each arm) 10 sit-ups 10 push-ups 10 thrusters (95#) 10 obliques (each side 40#) 10 box jumps (24″) Time: 24:51

WOD “Birthday Workout” 1 + 2 rounds (3 total) 1 100m run 9 back squats (135#) 7 box jumps (24″) 2 push presses (135#) 5 atomic sit-ups (25#) 3 strict pull-up 12 cal echo bike Time: 16:00 (first round 15# plate atomic sit-ups)

WOD 5 rounds w/ partner (switch after 10 reps) 100m each run together 20 wall balls 20 kb swings (1.25 pd) 20 sit-ups 20 lunges 20 push-ups 20 hang power cleans (75#) 20 squats Time: 23:31 (Repeat from 2024-04-07)