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“Swift 2024”

Wod: 20 min amrap 500m row 10 sit ups 10 wall balls 10 D-ball toss 100’ d-ball carry

“Shavasana, bitch”

Wod: 5rounds for time / distance 200m run 50’ / 90sec ME HSW 1min rest After: YOGA WITH JUDY!!!

“Pepperoni Hug Spot”

Skill review: Kipping + Butterfly Pull-ups + Muscle ups Wod: 20 min amrap 1 round Cindy 30 sec rest Core: Dragon flags 5sx3-5r Progression: Kip (as warm up) 1. Kip 2. Kipping pull 3. Hip pop 4. Kipping pull-ups (double band) Progression: Butterfly 1. Kip 2. Kipping pull (long pull) 3. Kipping pull-up to catch […]

“Worlds smallest violin”

Lift: w2c2 Wendler Deadlift 70% 80% 90% 80% 70% 3r 3r 3+ 3r 3+ Wod: 25 min cap 5k row Buy out: Wipe your tears

“Re-generized”

Emom: x 21 min amrap Min1 : 250 m ski erg Min2 : 2 Turkish get ups each arm Min3 : 1 Deadlift x 315/215 Into: 3rft 100’ farmer carry 5 burpees

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