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WOD

Wednesday 04.03.2024

POSTED ON April 3, 2024

WDO | Wednesday 04.03.2024

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Workout:  Revenge of the Sith

Freedom (RX’d)

3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)

WOD

Tuesday 04.02.2024

POSTED ON April 2, 2024

WDO | Tuesday 04.02.2024

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Workout:  Attack of the Clones (Part A)

Freedom (RX’d)

Part A:
3 sets
3:00 AMRAP
5 Power Cleans (185/125)
10 Bar Facing Burpees
Max Calorie Air Bike
-rest 2:00 between sets-

Part B:

Freedom (RX’d)

For Time:
15 Power Cleans (185/125)
30 Bar Facing Burpees
45/36 Calorie Air Bike

-after the final 2:00 rest, begin Part B-

WOD

Monday 04.01.2024

POSTED ON April 2, 2024

WDO | Monday 04.01.2024

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Workout:  The Phantom Menace

Freedom (RX’d)

10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge (53/35)

-Rest 5:00-

10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings (53/35)
15ft Handstand Walk
*Every 5ft = 1 Rep (lunge/Handstand Walk)

WOD

Thursday 03.28.2024

POSTED ON March 28, 2024

WDO | Thursday 03.28.2024

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Workout:  Out of the Box

Freedom (RX’d)

Teams of 2
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
* Repeat from Jan 7,2021

*Scaling/Modifications coached in class

WOD

Wednesday 03.27.2024

POSTED ON March 28, 2024

WDO | Wednesday 03.27.2024

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Workout:  Reading Rainbow

Freedom (RX’d)

5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2×70/50) after each set

WOD

Tuesday 03.26.2024

POSTED ON March 26, 2024

WDO | Tuesday 03.26.2024

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Workout:  The Magic School Bus

Freedom (RX’d)

10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over (30/24)

*Scaling/Modifications coached in class

WOD

Monday 03.25.2024

POSTED ON March 25, 2024

WDO | Monday 03.25.2024

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Workout:  Schoolhouse Rock!

Freedom (RX’d)

3 Rounds
27 Air Squats
21 GHD Sit Ups (Or V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups

*Scaling/Modifications coached in class

WOD

Wednesday 03.13.2024

POSTED ON March 12, 2024

WDO | Wednesday 03.13.2024

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Workout:  “Call me beep me, if you wanna reach me”

Freedom (RX’d)

30-24-18-12-6
Calorie Air Bike (Female calories: 24-20-14-10-5)
Dumbbell Bench Press (2×50/2×35)
*Repeat from March 16, 2022

*Scaling/Modifications coached in class

WOD

Tuesday 03.12.2024

POSTED ON March 11, 2024

WDO | Tuesday 03.12.2024

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Workout:  Rufus

Freedom (RX’d)

5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)

*Scaling/Modifications coached in class

WOD

Monday 03.11.2024

POSTED ON March 11, 2024

WDO | Monday 03.11.2024

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Workout:  Kim Possible

Freedom (RX’d)

5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.

*Scaling/Modifications coached in class

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