W.O.D.

WOD 230130

EMOTM 10 1 SN or PSN Build by feel Then, AMRAP 7 7 BF Burpees 7 PSN (95/65) *Compare to 1/5/22 “It takes courage to grow up and become who you really are.” – e. e. cummings

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WOD 230127

Partner WOD 4rds for time: 20 FSQ (155/105) 30 Alt DB SN (50/35) *Break up reps any way, one person working at a time Then, Every 30sec – 8rds 6 Thrusters (95/65) *Compare to 1/11/23 “We are not permitted to choose the frame of our destiny. But what we put into it is ours.” –

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WOD 230126

For time: 21, 15, 9, 6, 3 Burpee Pull-up BJO (24/20) “Defeat may serve as well as victory to shake the soul and let the glory out.” – Edwin Markham

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WOD 230125

AMRAP 12 25 Wall Ball (20/16) 50 Double Unders 10 Muscle-ups Then, Every 45s – 6rds 10 T2B “Love is the great miracle cure. Loving ourselves works miracles in our lives.” – Louise L. Hay

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WOD 230124

3rds for total time: 40 Calorie Row 5 SB OTS + 100ft SB Carry Sled Push Suicide (2/1) Rest 2m “If you fell down yesterday, stand up today.” – H. G. Wells

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WOD 230123

Strict Press 5×5 Then, EMOTM 10 Min 1 – 7 PCL/PJ (135/95) Min 2 – 12/8 Calorie Bike “Our work is the presentation of our capabilities.” – Edward Gibbon

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WOD 230120

BSQ 3×10 Heavy by feel Then, 3rds for time: 20 DB PCL 30 DB Walking Lunge Steps 20 DB Step-ups *One set of DBs for all “You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self-motivation.” – Homer Rice

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WOD 230119

Team AMRAP 18 30 Calorie Bike 30 Burpees *One partner must be in Bear Hug w/Sandbag while others are working *Break up reps any way, one person working at a time Then, 5rds – 30s ON/30s OFF Max Push-ups “Show me a guy who’s afraid to look bad, and I’ll show you a guy you

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WOD 230118

For time: 3rds 10 HSPU 50 Double Unders 10 T2B 3rds 25 RKB Swings (heavier than your usual) 200ft Reverse Sled Pull (4/3) 10 T2B “Passion first and everything will fall into place.” – Holly Holm

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WOD 230117

For time: 1K Row 30 FSQs (205/145) *Goal to use same as 1/11/23 “You can’t win unless you learn how to lose.” – Kareem Abdul-Jabbar

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