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Wednesday-April 16

Wednesday’s WOD:
Deadlift 3 x 5
(add 10 lbs from last time)

3-5 Prowler Pushes with bodyweight load

Tuesday-April 15

Tuesday’s WOD:
Dips – 3 sets to failure
Dip Negatives – 5 x 1

For Time:
100 Russian KB Swings (2pd/1.5pd)
Every time you let go or set the KB down, perform 5 burpees
*If you do not complete 50 KB Swings in 3 minutes, stop swings and perform max rep burpees until 5 minutes

Then, 3 rounds NOT for time:
200m sandbag carry
Max effort plank hold
Max effort handstand hold

Monday-April 14

Monday’s WOD:
Back Squat 3 x 5
(add weight from last time)

3RFT
6 Power Snatch (115/75)
20 Hollow Rocks
6 Front Rack Lunges (115/75)(3ea)
20 Grasshoppers (10ea)

Friday-April 11

Friday’s WOD:
Back squat 3 x 5
(add weight from last time)

“Grace”
30 Clean and jerks for time (135/95)

Thursday-April 10

Thursday’s WOD:
Skill work – rope climb

Mobility & active recovery

Wednesday-April 9


Progenex and Kill Cliff are here! Progenex More Muscle and Recovery are going fast so grab some while you can! The new lemon lime Kill Cliff “Force Field” is here and sells for $2.75 a can. The regular tasty flavor is still $2.50 per can.

Wednesday’s WOD
Press 3 x 5 @ 75%-80% of 1 RM

8 minute AMRAP
8 KB Swings
10 KB C+J (5 each arm, alternating)
12 Goblet Squats
(Must use 1 KB for all movements)

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