Saturday Wod 4.20.19

In Partners 3 Rounds For Time Row 1000 Meters (Switch As Necessary) 50 Synchronized Air Squats 50 Pushups If You Have 20/14# Vest, Wear It

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Friday Wod 4.19.19

Level 1 7 Minutes AMRAP 5 Hang Squat Snatch 95/65# 7 Ring Dips Rest 3 Minutes 7 Minutes AMRAP 9 Tater Squats 53/35# 30 Double Unders Level 2 7 Minutes AMRAP 5 Hang Squat Snatch 135/95# 5 Muscle-ups Rest 3 Minutes 7 Minutes AMRAP 9 Tater Squats 70/53# 30 Double Unders Optional Work 15 Minutes […]

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Thursday Wod 4.18.19

5 Tough Sets Push Press x 5 Level 1 12 Minutes AMRAP 3-6-9-12-15…. Handstand Pushup After Each Set of HSPU Run 200 Meters Level 2 – Add Deficit or Perform Strict

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Wednesday Wod 4.17.19

Level 1 24 Minutes EMOM Min 1 – 15 Wall Ball Shots 20/14# Min 2 – 8 Burpee Box Jump Overs 24/20” Min 3 – 20 Double Unders + 5 Toes To Bar Level 2 24 Minutes EMOM Min 1 – 15 Wall Ball Shots 30/20# Min 2 – 10 Burpee Box Jump Overs 24/20” […]

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Tuesday Wod 4.16.19

10 Minutes EMOM Weighted Strict Pull-up x 3 For Time 75 Pull-ups 75 Deadlifts 225/155# Optional Work 3 Tough Sets DB Pull-over x 10 3 Tough Sets DB Reverse Fly x 10-12

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Monday Wod 4.15.19

15 Minutes E90 (10 Sets) Hang Clean (Below Knee) + Clean 5 Tough Sets Back Squat x 2 Optional Work 3 Tough Sets Clean Pull x 5 Perform These at 90-110% of 1RM Clean 3 Tough Sets Barbell Hip Thrust x 10 Aim For at Least 80-90 of 1RM Back Squat

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