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WODs 260503 - 260509

  5/3-5/9 Monday Strength Power Clean 7 x 3 reps Increase weight on each set WOD 3 Rounds For Time 45 Double-unders 20 Toes To Bar 20 Alternating KB Squat Cleans Tuesday Strength  5 sets of the following complex 1 Shoulder Press + 3 Push Press + 5 Push Jerk Increase weight on each set WOD 15-12-9 Rep Rounds For Time Row-Calories Burpee Box Jump (24/20) Kettlebell Swings (70/55) Wednesday 4 Rounds Each For Time Run 400 Meters 4 Rounds 5 Pull-ups  10 Push-ups  15 Air Squats Rest 2 minutes between rounds Thursday Snatch 7 x 3 reps Increase weight on each set WOD 8 Rounds (32 intervals) Tabata Front Plank Tabata Side Plank Tabata Hollow Rock Tabata Side Plank Friday 21-15-9 Rep Rounds For Time Air Bike, Calories Thrusters (95/65) Lateral Burpees Over Barbell Saturday Closed
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WODs 260426 - 260502

4/26-5/2 Monday Strength 20 minutes to establish a 1 RM Dead-lift WOD 3 Rounds For Time Row 250 Meters 12 Front Squats (95/65) 8 Handstand Push-ups Tuesday Strength 20 minutes to establish a 1 RM Bench Press WOD  3 Rounds For Time Run 200 Meters 20 Wall Balls (20/14) 15 Ring Dips Wednesday  4 rounds, each round for time, of: Run, 400 m 3 rounds of 5 Pull-ups 10 Push-ups 15 Air Squats Rest 1:30 between each round. Thursday  Strength 20 minutes to establish a 1 RM Shoulder Press WOD 21-15-9 rep rounds for time Row, Calories DB Floor Press (pick weight) Box Jump (24/20) Friday Strength 20 minutes to establish a 3 RM Back Squat WOD  12 minute AMRAP 20 Air Squats 10 Ring Dips 5 Hang power cleans (135/95) Saturday For time: 25 Burpees 50 Russian Kettlebell Swings (55/35) 25 Pull-ups 50 Russian Kettlebell Swings 25 Burpees
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WODs 260419-260425

4/19-4/25 Deload week Monday Strength Bench Press 10 reps @ 40%, 45%, 50% 8 reps @ 55%, 60% WOD 12 minute AMRAP 35 Double-unders 12 Pull-ups 9 Burpees Tuesday Strength Back Squat 10 reps @ 40%, 45%, 50% 8 reps @ 55%, 60% WOD 21-15-9 Rep rounds for time Russian Kettlebell Swings (55/35) Kettlebell Crush Push-ups Goblet Squats (55/35) Wednesday For Time Run 400 Meters Then, 5 Rounds 9 Power Cleans (135/95) 7 Box Jumps (24/20) 5 Bar Muscle-ups (Chest To Bar Pull-ups) Then, Run 400 Meters Thursday Strength Shoulder Press 10 reps @ 40%, 45%, 50% 8 reps @ 55%, 60% WOD 3 Rounds For Time Row 20 Calories  50 Double-unders Friday Strength Dead-lift 10 reps @ 40%, 45%, 50% 8 reps @ 55%, 60% WOD 10 minute AMRAP 3 Wall Walks 25 ft Walking Lunge 12 Alternating Arm DB Snatch (pick weight) 25 Ft Walking Lunge Saturday For Time Row 500 meters, Then, 21-15-9 Rep Rounds DB Hang Squat Cleans 1 Push-up Renegade Rows DB Push Press Then, Row 500 Meters
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WODs 260412 - 260418

4/12-4/18 Monday Strength Back Squat 5 x 5 reps @ 85% WOD For Time 20-15-10 Air Bike, Calories 21-18-15 Russian Kettlebell Swings (55/35) 15-12-9 Pull-ups Tuesday Strength Shoulder Press 5 x 5 reps @ 85% WOD 3 Rounds For Time 100 Meter Farmers Carry (50lb DBs/35lb DBs) 8 Power Cleans (155/105) 15 Ring Push-ups Wednesday 5 Rounds For Time Row 15 Calories 10 Burpee Box Jump Overs 10 Chest To Bar Pull-ups  Thursday Strength Deadlift  5 x 5 reps @ 85% WOD 3 Rounds of 60 seconds at each station for max reps Air Bike, Calories Wall Balls Push-ups Hang Power Cleans (95/65) Rest 1 minute Friday Strength Bench Press 5 x 5 reps @ 85% WOD For Time Row 50 Calories 40 Double-unders 30 Hanging Knee Raise 20 Power Snatches (75/55) 10 Pull-ups  Saturday 5 Rounds For Time 15 Russian Kettlebell Swings (70/55) 10 Box Jumps (24/20) 5 Clean & Jerks (155/105)
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