WOD
Friday 11.17.2023
POSTED ON November 16, 2023
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2023 BATTLE CANCER CHALLENGE
Freedom (RX’d)
Teams of 2
15:00 AMRAP
Partner 1: 250/200m Row
Partner 2: 200m Run
100 Double Unders (split between partners – you go/I go)
15 Synchro Toes to Bar
20 Strict Handstand Pushups (split between partners – you go/I go)
*On round 1, P1 will Row and P2 will Run. Once completed, teams will move to double unders. In the following round, P2 will row, and P1 will run.
Scoring the Run/Row:
Row = 4 reps (every 50/40m = 1 rep)
Run = 4 reps (every 50m = 1 rep)
WOD
Thursday 11.16.2023
POSTED ON November 15, 2023
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Freedom (RX’d)
4 sets, with a new set starting every 4 minutes.
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press (115/80)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps as score 1 and all push up reps as score 2
WOD
Wednesday 11.15.2023
POSTED ON November 15, 2023
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Workout: Be a Goldfish
Freedom (RX’d)
21-15-9
Back Squat (135/95)
Bar Facing Burpees
-75 Double Unders after each round-
WOD
Tuesday 11.14.2023
POSTED ON November 15, 2023
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Workout: Roy Kent + Jamie Tartt
Freedom (RX’d)
5 Sets:
12/10 Calorie Air Bike
4 Wall Walks
12/10 Calorie Air Bike
-rest 1:1 between sets-
WOD
Monday 11.13.2023
POSTED ON November 15, 2023
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Workout: Ted Lasso
Freedom (RX’d)
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
WOD
Friday 11.10.2023
POSTED ON November 9, 2023
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Workout: Open 16.3
Freedom (RX’d)
16.3
7:00 AMRAP
10 Power Snatch (75/55)
3 Bar Muscle Ups
*Scaling/Modifications coached in class
WOD
Thursday 11.09.2023
POSTED ON November 8, 2023
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Workout: Hanson
Freedom (RX’d)
4 Rounds
400m Run
40 Air Squats
*Scaling/Modifications coached in class
WOD
Wednesday 11.08.2023
POSTED ON November 7, 2023
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Workout: New Kids on the Block
Freedom (RX’d)
21-15-9*
Calorie Air Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9*
Calorie Air Bike
15-12-9
Hang Power Cleans (155/105)
*Women’s Calories: 16-12-8
*Scaling/Modifications coached in class
WOD
Tuesday 11.07.2023
POSTED ON November 6, 2023
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Workout: Boyz II Men
Freedom (RX’d)
Every 6:00 ( 5 sets)
15/12 Calorie Row
6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)
12/10 Calorie Row
6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)
9/7 Calorie Row
*Scaling/Modifications coached in class
WOD
Monday 11.06.2023
POSTED ON November 5, 2023
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Workout: Backstreet Boys
Freedom (RX’d)
2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 Toes to Bar
*Scaling/Modifications coached in class