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Competition Wods

21-15-9 Complex

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For Time8 Deadlifts (155/105 lb)7 Cleans (155/105 lb)6 Snatches (155/105 lb)8 Pull-Ups7 Chest-to-Bar Pull-Ups6 Bar Muscle-Ups6 Deadlifts (155/105 lb)5 Cleans (155/105 lb)4 Snatches (155/105 lb)6 Pull-Ups5 Chest-to-Bar Pull-Ups4 Bar Muscle-Ups4 Deadlifts (155/105 lb)3 Cleans (155/105 lb)2 Snatches (155/105 lb)4 Pull-Ups3 Chest-to-Bar Pull-Ups2 Bar Muscle-Ups … [Read more...] about 21-15-9 Complex

The Beach

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For Time250 yard Swim50 Kettlebell Thrusters (35/24 lb)30 Burpees500 yard Swim30 Burpees50 Kettlebell Thrusters (35/24 lb)250 yard Swim … [Read more...] about The Beach

Push Pull

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For Time7 Handstand Push-Ups (deficit for men)50 ft Sled Pull8 Handstand Push-Ups50 ft Sled Pull9 Handstand Push-Ups50 ft Sled Pull10 Handstand Push-Ups50 ft Sled PullTime Cap: 11 minutes … [Read more...] about Push Pull

Clean Speed Ladder

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For TimeRound 1:1 Squat CleanMen: 245-255-265-270-275 lbWomen: 155-160-165-170-175 lbTime Cap: 2 minutesRound 21 Squat CleanMen: 280-290-300-305-310 lbWomen: 180-185-190-195-200 lbTime cap: 3 minutesRound 3:1 Squat CleanMen: 315-325-335-340-345 lbWomen: 205-210-215-220-225 lbTime Cap: 4 minutes … [Read more...] about Clean Speed Ladder

Legless

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For Time27 Thrusters (95/65 lb)4 Legless Rope Climbs (15 ft)21 Thrusters (95/65 lb)3 Legless Rope Climbs (15 ft)15 Thrusters (95/65 lb)2 Legless Rope Climbs (15 ft)9 Thrusters (95/65 lb)1 Legless Rope Climb (15 ft) … [Read more...] about Legless

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