WOD 4/15/16

WWPF – 30 min AMRAP 20 Ring Muscle Ups 40 strict HSPU, (Partner holds handstand) 60 Alt Box Jumps, 30/24 80 Cal Row 100 Wall Ball Shots, 24/20 200m Firemans Carry WWPF gone bad                

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WOD 4/14/16

Deadlift 2-2-2 Then: 5 Rounds of: 200 Meter Run 10 Deadlift (225/153) 15 Toes to Ring Post Loads and times to Zen and Comments:

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WOD 4/13/16

Bench Press 4×8 @ 65-75% Then… 800m Run 70 Double Unders 50 Pullups 30 Burpees to target 6″ above hands Abmat, Laura, Turkey Bacon and Sean  

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WOD 4/12/16

EMOM 5 Minutes 1 Power Clean 1 Hang Power Clean 1 Jerk Then…. DT- Hero WOD 5 Rounds 12 Deadlifts 155/103 9 Hang Power Cleans 6 Push Jerks In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an

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WOD 4/11/16

“Ankle mobility and hip mobility should be addressed before knee stability can be” – squat university 8 rep back squat with 2 more sets at 90% 4 min AMRAP 8 lateral box jump overs 24/20 16 kb snatches 53/35 Rest 2 min Repeat 4min amrap Rest 2 min Repeat 4min amrap

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Endurance 4/10/16

10 am- Olympic lifting with Coach Ryan 11 am- Endurance AMRAP 7 Minutes 250m Row 20 Jumping Lunges 3 Min Rest AMRAP 7 Minutes 50 Double unders 15 Burpees 3 Min Rest AMRAP 7 Minutes 20 Wall Balls 15 Push ups   Special guest endurance coach=Foose!    

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WOD 4/8/16

15 minutes to work to a heavy OHS Then…. AMRAP 14 minutes 6 Ring Muscle-ups (scale: 6 burpee pull-ups) 12 OHS, 95/63 18 Box Jumps, 24/20  

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WOD 4/8/16

Wacky Wiser Running Clock 0:00 – 10:00 10 minutes to establish a heavy power clean, (1 bar ) 12:00 – 18:00 6 minutes ladder Front Squat, 135/93 Toes 2 bar 20:00 – 28:00 8 Min AMRAP Max DU Row for Max Calories McDreamy and The Lumberjack      

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WOD 4/7/16

Push Press 3-3-3 Then: 30-20-10 Reps Of: Push Press (115/73) Kettle Bell Swings (2Pood/1.5Pood) Wall Balls (20/15) Post Loads and Times Comments and Zen:

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WOD 4/6/16

WK1: Bench Press: 3 x 8 (all sets done between 65 -70% of 1rm) Then… “Di-ackie” 1000m Row 50 Deadlifts, 135/93 30 HSPU      

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