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WOD OPTION 1OPTION 2“Jackie”For Time:1k row50 Thrusters (45/35lb) (20/16kg)30 Pull-Ups12 min cap“At-Home Jackie”For Time:800m run50 Jump Squats30 DB/KB Bent Over Row12 min cap WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can benefit from the higher intensity demands of these workouts , ...

WOD OPTION 1OPTION 2“Stitches”EMOM X 20Minute 1: 15/12 Cal BikeMinute 2: 15 Box Jumps (24/20)“Remote Stitches”EMOM X 20Minute 1: 12 Up-Down DLMinute 2: 15 Tuck Jumps WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHAthletes will want to maximize their time working with an elevated heart rate by finding a mod , ...

WOD OPTION 1OPTION 217.2Complete as many rounds and reps as possible in 12 minutes of:2 rounds of:• 50-ft. weighted front rack walking lunge (or 20 Lunges)• 16 toes-to-bars• 8 power cleansThen, 2 rounds of:• 50-ft. weighted front rack walking lunge (or 20 Lunges)• 16 bar muscle-ups• 8 power cleansetc., al , ...

WOD OPTION 1OPTION 2“Ah Push It”For Time50 Push Jerks (155/105lb) (70/48kg)-Every time you break, Run 100m10 MIN CAP“Remote Ah Push It”For Time50 DB Push Jerks-Every time you break, Run 100m10 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHBuilding strength through Powerlifting and Olympic lifting , ...

WOD OPTION 1OPTION 2“Peanut Butter and Jelly”AMRAP X 22 w/ Partner30 Deadlift (225/155lb)(102/70kg)60 Lateral Burpees over the Bar150 Double UndersAMRAP X 1415 KB/DB Deadlift 15 Burpees over DB75 Double Unders WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can benefit from , ...

WOD OPTION 1OPTION 2“Rugrat”AMRAP X 301200m run5 Wall Walks50 Sit-Ups“Rugrat”AMRAP X 301200m run5 Wall Walks50 Sit-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHAthletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level sho , ...

WOD OPTION 1OPTION 2“Stairway to Heaven”3 RFT20 DBL DB Box Step Over (50/35lb) (22.5/15kg)(24/20)16 Alt. DB Snatch12 T2B13 MIN CAP“Remote Stairway to Heaven”3 RFT20 DBL DB Lunges16 Alt. DB Snatch12 V-Ups13 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHBuilding strength through Powerlifting and Oly , ...

WOD OPTION 1OPTION 2“Mr. Big”AMRAP X 2410 Deadlift (275/185lb) (125/84kg)20 Pull-Ups30/25 Calorie Bike“Remote Mr. Big”AMRAP X 2410 DB/KB Deadlift20 Bent Over Row30 Up-Down Broad Jump WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can benefit from the higher intensity demands of these w , ...

WOD OPTION 1OPTION 2“Mr. Clean”EMOM X 12Minute 1: 2 Clean and Jerks (225/155lb)(102/70kg)Minute 2: 50 Double Unders“Remote Mr. Clean”EMOM X 12Minute 1: 5 DB Clean and JerksMinute 2: 50 Double Unders/Single Unders WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHBuilding strength through Powerlifting and Olym , ...