Monday Wod 4.16.18

A. 5 Tough Sets Strict Press x 5 B. 3 Tough Sets 100′ KB Front Rack Carry (Single Arm) Rest Equally Between Sets/Sides 3 Tough Sets Overhead Tricep Extensions x 10 (Using Dumbbell) C. 5 Rounds For Time 12 DB Push Press 45/30# 18 Box Jump Overs 30/24#

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Friday Wod 4.13.18

A. 5 Tough Sets Bench Press x 5 In Between Sets, Hollow Hold x 20 Seconds B. 3 Rounds For Time 25 Burpees (To Target) 5 Rope Climbs C. 4 Sets Ring Dip Hold For 10 Seconds Bottom and Top Support Rest As Much As Needed To Finish All 20 Seconds 3 Sets DB Overhead […]

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Tuesday Wod 4.10.18

A. 5 Tough Sets Jerk x 2 B. 4 Rounds Min 1 – Max Reps Handstand Pushup Min 2 – Max Calorie Assault Bike Min 3 – Rest C. 400 Meter Sandbag Beay Hug Carry D. Crossover Symmetry “Recovery + Iron Scap”

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Monday Wod 4.9.18

A. 15 Minutes E90 Hang Clean x 2 1st Rep – Above Knee 2nd Rep – Below Knee B. 5 Tough Sets Clean Pull x 3 @100-110% of 1RM C. 3 Sets Pistol Squat x 20-30 If Mechanics aren’t sound, use a box to squat to and from D. 10 Minutes AMRAP 5 Front Squats […]

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