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Monday April 27, 2020

GreaT new week! Come zoom with us!

Ab/Booty

2 Rounds of:

50 Flutters

60 Bicycles

70 Alternate Knees to Elbows

80 Dying Bugs


WOD

Almost “Diane”

21-15-9

Deadlifts (135/185)

HSPU’s

Then,

5 Rounds of

5 Push ups

10 Situps

15 Squats



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Skill 4x6 Squat Cleans Run 3 laps any time during skill WOD Stations 4 Rounds 1 min each Wall Balls OH Squats w/ plate (15/25) Devil Dogs (35/50) DB Snatches (35/50) KB (35/53) 1 min Rest

Wed. May 22, 2024

Skill: 3x15 GHD’s or TTB 4x6 (each) 1-arm Rows WOD 3 Rds of - 7 Power Snatches (55/75) 7 Lateral Bar Hops Rest 1 min 2 Rds of - 6 Power Snatches (65/95) 6 Mountain climbers Rest 1 min 2 Rds of 5 Power

Tuesday, May 21, 2024

Skill 3x8 Strict Pullups or negative resistance WOD 21-15-9 “Diane “ Deadlifts (155/225) Hand Stand Push ups Rest 4 mins Then, Run 2 laps 20 pull ups 25 Air Squats Run 1 lap

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