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WODs 260517 - 260523

5/17-5/23 Monday Snatch 5 x 3 reps Increase weight on each set Snatch Balance 5 x 3 reps @ 75% of heaviest weight lifted WOD 9 minute AMRAP Row 250 Meters 4 Strict Handstand Push-ups  9 Single KB Hang Squat Cleans Tuesday 10-9-8-7-6-5-4-3-2-1 Incline DB Bench Press (50’s/35’s) Dead-lift (225/155) DB Renegade Row (no push-up) (L/R Arms = 1 Rep) (35’s/25’s) KB Dead Bug Bicycle (L/R legs = 1 Rep) (35/25) Wednesday  30 minute AMRAP Run 100 Meters 5 Pull-ups  10 Push-ups  15 Air Squats Thursday Power Clean 5 x 3 reps Increase weight on each set Front Squat 3 x 7 reps Increase weight on each set Shoulder Press 3 x 7 Increase weight on each set Friday 4 Rounds For Time 20 Russian KB Swings (55/35) 40 ft Walking Lunge 20 Jack Knife Sit-ups  Saturday  5 Rounds For Time 5 Bear Complex (95/65) 10 Ring Dips Row 250 Meters
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WODs 260510 - 260516

5/10-5/16 Monday Strength Power Clean 7 x 2 reps    (5-10lbs heavier than last week) WOD 21-15-9 Rep Rounds For Time Row, Calories Push Press (95/65) Toes To Bar Tuesday Strength Front Squat 5 x 5 reps WOD 4 Rounds For Max Reps At Each Station 1 minute: Double-unders 1 minute: KB Swings 1 minute: Sit-ups 1 minute: Rest Wednesday 2 rounds, each round for time, of: Run 600m Then, 2 rounds of: 10 Pull-ups 20 Push-ups 30 Air Squats Then, Run 600 Rest 3 minutes between rounds Thursday Strength Snatch 7 x 2 reps (5-10lbs heavier than last week) WOD For Time 20 DB Bench Press 50 Double-unders Row 1,000 Meters 50 Double-unders 20 DB Bench Press Friday Every 2 minutes For 10 Rounds 7 Thrusters (95/65) 7 Pull-ups 7 Burpees Saturday 5 Rounds For Time Row 500 Meters 5 Wall Walks 5 Power Cleans (185/125)
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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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