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Saturday 4/15/17 WOD 

Festivus practice today. If you are doing festivus you can come in and practice the workouts, if you aren’t doing festivus you can come in and do a couple of the workouts. Beautiful day!

Friday 4/14/17 WOD 

Strength:

5, 5, 4, 4, 3, 3

Back Squats

Metcon:

“Diane”

21-15-9

Deadlifts (155/225)

Handstand Push-ups

*10 minute cut-off*

Thursday 4/13/17 WOD

Metcon:

100-75-50-25

Sit-ups

100-75-50-25

Double-Unders

1000m-750m-500m-250m

Row

*24 minute cut-off*

Wednesday 4/12/17 WOD 

Strength:

“121 Complex”

30 Rounds NOT for time (for quality)

1 Power Clean

2 Front Squats

1 Push-Press

*I want you to push the pace but every rep should be quality. No sloppy movements.*

Metcon:

8 Minute Ladder

2 Power Snatch (75/115)

2 Burpee Box Jump Overs

*At least through 12 Burpee Box Jump Overs to Rx*

Tuesday 4/11/17 WOD 

Metcon:

25-20-15-10-5

Kettlebell Swings (45/70)

Chest 2 Bar Pull-ups

Handstand Push-ups 

*20 minute cut-off*

Monday 4/10/17 WOD 

Strength:

3 Sets of:

2 2 Pause Squat Snatch 

3 x 2, 2 x 1

Squat Snatch 

*2 Pause Squat Snatch will consist of 1 pause (2-3 seconds) below the knee, and 1 pause (2-3 seconds) above the knee into a full squat snatch. Weight should be about 60%-70% of whatever your 1-rep max Snatch is. Then 3 Sets of 2 and 2 Sets of 1 Squat Snatch.*

Metcon:

5 Rounds 

16 Pistols

8 Dumbbell Thrusters (35/55)

*10 minute cut-off*

Saturday 4/8/17 WOD

Metcon:

50 Cal Row

40 Clean and Jerks (95/135)

30 Burpees Over the Bar

20 Thrusters (95/135)

100ft Handstand Walk

*22 minute cut-off. Scale the HS walk to 10 full trips around the box.*

Friday 4/7/17 WOD 

Strength:

4 x 12 

Bench Press

Metcon:

3 Rounds

21 Pull-ups

15 Box Jumps (24/30)

9 Deadlifts (185/275)

*12 minute cut-off*

Thursday 4/6/17 WOD 

Metcon:

5 Rounds

60 Double-Unders

15 Power Cleans (75/115)

20 Overhead Lunges (75/115)

*25 minute cut-off*

Wednesday 4/5/17 WOD 

Strength:

EMOTM x 10 minutes

Odd- 4 Push-Press

Even- 6 Deficit Handstand Push-ups

Metcon:

40-30-20-10

Kettlebell Swings (35/55)

Wallballs (14/20 @ 9/10ft)

*10 minute cut-off*