WOD

April 28

A.1 Bench Press 2,2,2,2 rest 1 min A.2 Barbell bentover rows 4 x 8 reps rest 1 min + 20 min amrap *Partner Wod 250/200m row 200m run *Alternating Full rds   1Team Training A. Power Clean *from pause @ above knee 2 reps every 90 secs x 8 sets *nothing over 85% B. Clean...

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April 27

A. FS 3 reps every 2 mins x 5 sets *nothing over 80% B. Rear Foot Elevated Split Squats 3 x 6 per leg *heavy + 12 min amrap 15 Wall Balls (20/14) 15 KB Swings (70/53) 30 DU   1Team Training A. Snatch 8-10 total reps @ 80-90% of 1 rm B. Narrow Grip OHS @ 35x1 tempo 4 x...

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April 25

A. Power Snatch x 1/Snatch x 1 build to a moderate set in 12-15 min *Form focus here + Partner Wod For time 100 DB Alternating Power Snatch @ tough weight 100 Partner Alternating Weighted Situps w/medball (20/14) 100 Cal Row *alternating every 10 cals 400m run...

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April 24

A.1 Close Grip Bench Press 4,4,4,4 rest 45 secs A.2 Weighted Pullup x 1 rep into amrap Strict Pullups x 4 sets rest 45 secs + 12 min amrap 4 C2B Pullups 8 Hand Release Pushups 12 Goblet Lunge Steps (53/35)   1Team Training A. Behind the neck Jerk Balance 3,3,3,3 B....

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April 23

A. BS 6,4,2,6 rest as needed B. DB Stepups 3 x 8 per leg + For time 500m row 50 Thrusters (75/58) 400m run 1Team Training: REST DAY 

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Programming isn’t anything

It’s everything.