WOD

April 11

10/8/6/4/2 reps Hang Squat Cleans (155/105) *Scale up to (165/115) *if you can Kipping Hspu *Scale up to 4/2 in deficit *You can modify to 30 sec Handstand hold each rd, Box or Downward Dog Hspu *10 min cap! *If you finish before the cap, you can rest! + 5/4/3/2/1...

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April 9

A. C+J 4 singles @ 80%, 2 singles @ 85%, 2 singles @ 90% * 1 set every 90 secs + Partner Double Grace 60 C+J (135/95) *Scale up to (155/105), (185/115) 8 min cap Right into 8 min amrap 30 Wall Balls (20/14) 30 Alternating Burpee Box Jumps (20/15)   1Team Training...

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April 8

15 EMOM Min 1- 70 ft Loaded Carry *Use sandbag, D-Ball, Stones etc Min 2- Rope Slams x 20 secs MIn 3- Sled Drag x 100 ft *heavy + Partner Workout 16 rds *8 rds per person 1 min Row While holding Farmers Position *Heavy/Front Rack Hold (135/95) *1st 8 rds will be...

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April 7

A. PS x 1/Snatch x 1/OHS x 1 build to a heavy set in 12-14 mins + 13 mins on the clock 2 min max Cal AB/AD Right into Amrap the remaining time: 5 PS (95/68) *can scale up to (115/78) 10 Weighted Abmat Situps *heavy 30...

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April 6

A. Goblet Reverse Skater Lunges Steps 2 x 8 per side rest 30 secs betw legs B. BS 1 x 3 reps @ 50,60,70%; 1 x 2 reps @ 80, 1 x 1 @ 90% and 2 more heavier singles over 90% + Partner Workout 3 rds 200 ft Shuttle run per person *Meaning you will do 400 ft shuttle run...

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April 5

A.1 Weighted Pushups 4 x 4-6 reps rest 1 min A.2 Bentover BB Rows 4 x 8 reps rest 1 min A.3 DB Hammer Curls 4 x 10 reps rest 1 min *can do Bottoms up KB curl x 10 reps also! + 12 min amrap @ high effort 15 KB Swings (70/53) 12 Up n over Box Jumps (24/20) 9 Hand...

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Programming isn’t anything

It’s everything.