Category: WOD
April 15
A. OHS x 1 @ 1010 tempo x 3 sets *1 set every 90 secs w/empty bar *10 sec descent, 10 secs pause at the bottom B. Hang PS x 1/Hang Snatch x 1/OHS x 1 build to a heavy set in 12 mins + Prowler Push 20 secs @ tough effort and tough weight …
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April 14
A. Deficit DL 2 x 5 reps @ 50-60% *stand on 25 lb plate EMOM B. DL 1 x 3 reps @ 70%, 2 x 3 reps @ 80%, 1 x 1 @ 85%, 1 x 1 @ 90% *1 set every 2 mins! + Partner Workout 15 min amrap *Alternating full rds 5 DL …
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April 13
A. Press 2 x 6 reps B. Push Press 2 x 4 reps C. Push Jerk 2 x 2 reps *all three are building by feel! *1 set every 2 mins + 12 min amrap 1-arm DB or KB Push Press x 5 reps *Right arm 1-arm DB or KB Walking Lunge Steps x 10 …
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April 12
A.1 1-arm DB or KB Bench Press 3 x 10-12 per side A.2 Supinated Grip BB Rows 3 x 10 reps A.3 Single leg DB or KB Suitcase DL 3 x 10 per side + For time 500m row 25 Burpees *No jump at the top! 100 DU 400m run 25 Burpees to a 6 …
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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 reps FS (185/125) *Scale up …
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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 Throwdown at …
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