WOD for April 22nd

April 21, 2014 in Mobility, WOD

STRENGTH 10 min EMOM 1 Rope Climb *scale with foot locks from box (sitting on box, wraps feet, stand up)* CONDITIONING 5 Rounds For Time 10 Plate Overhead Lunge 10
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WOD for April 21st

April 21, 2014 in Mobility, WOD

STRENGTH WEEK 2: Deadlift/Push Press Cycle Deadlift 5 sets, 4 reps @ 60-70% rest as needed *these DO NOT have to be Touch and Go* CONDITIONING 12 Minute AMRAP 10
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WOD for April 20th

April 19, 2014 in Mobility, WOD

STRENGTH Tempo Bench Press 4 sets, 3 reps 4 count DOWN 1 count PAUSE ON CHEST 2 count PRESS TO LOCKOUT CONDITIONING “Fran” 21-15-9 Thrusters 95/65 Pull ups Rest 5
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WOD for April 19th

April 18, 2014 in Mobility, WOD

STRENGTH Partner Wall Balls (you throw, partner catches) 12 min EMOM 10 reps CONDITIONING For time Row 2k Every 250m 10 Burpees must be done After the first 250 meters
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WOD for April 18th

April 18, 2014 in Mobility, WOD

STRENGTH Squat Clean + Front Squat 5 sets 1 Squat Clean + 3 Front Squats CONDITIONING 12 Minute AMRAP 10 Power Snatch 95/65 15 Push Press 95/65 10 Deadlift 95/65
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