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Tuesday-April 8

Tuesday’s WOD:
Muscle ups or strict pull ups
3 x Max reps to failure
- Scale to ring rows to failure as necessary

Pull ups 5 x negatives
- Slow as possible. Shoot for approx 7-10 count on descent

6 Rounds:
Every 2 minutes sprint 200m, rest remainder of the 2 minutes

Score is slowest 200m sprint time

Monday – April 7

Progenex arrives Tuesday! Many of you have already reserved yours but if you haven’t email me asap ( because its gonna go quickly!

Monday’s WOD:
Back Squat 3 x 5
(add 5-10 lbs from last time)

3 Rounds:
3 minutes to complete
400m Run
10 Front Squats(135/95)
Rest 2 min

You will have 3 minutes each round to complete the run and front squats then complete as many double unders as possible. Your score will be the total number of double unders completed.

Friday – April 4

Friday’s WOD:
Back squat 3 x 5
(add 5-10 lbs from Monday)

For time:
400m run
10 OHS (135/95)
15 Strict Pullups
20 Shoulder to Overhead (135/95)
25 Pushups
30 Situps
400m run

Thursday – April 3

Thursday’s WOD:
Warm up

500m Row
15 min Rowing technique work
Retest 500m row


Wednesday – April 2

More Progenex is on the way! Email me at if you want to reserve some and we’ll charge your account and put your name on a bag when it arrives. We have Recovery (3 Loca Mocha, 2 Belgian Chocolate, 1 Tropical Vanilla) and More Muscle (2 Loca Mocha, 2 Belgian Chocolate) that should arrive Friday or Monday. We also still have Cocoon in stock to help you recover while you sleep.

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

4 Rounds:
1 min max Wallballs (20/14)
30 second rest
1 min max Slamballs
30 second rest
1 min max V-ups
30 second rest

Tuesday-April 1

Tuesday’s WOD:
Clean + Hang Clean + Split Jerk 3 x 1
Work up to a working weight that allows the complex to be completed without failing

10 min EMOM
Clean + Hang Clean + Split Jerk x 2 @ 80% of your strength working weight

Then, not for time:
Accumulate 3 minutes in a hollow hold with perfect form

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