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Monday, October 10, 2022


4 mins Abs (coach)

Tabata OH Plate Squat (25/45)


40 cals on cardio machine

40 Devil Dogs (35/50)

40 Hanging Leg Raises

40 cals on diff cardio machine

THIS IS IT: Back to 5-rep tomorrow. This one is for you: you get out what you put in. Can go lighter if you normally do not Rx Dumbell lbs

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Monday, April 22, 2024

Skill 3 mins abs call out Deadlifts 4 WOD 2 mins max Hang P. Snatches (55/75) 2 min Rest Then, 21-15-9-3 of Deadlifts 135/185) Devil Dogs Double Unders Xtra core/abs 100 v-ups Cardio Row 500m Repeat 3

Sunday, April 21, 2024

WOD SUNDAY/Funday!!! WOD 20 mins AMRAP 3 Tire Flips 6 Wall Balls 9 Thrusters (55/65/95)ll Walk 12 push ups Xtra core/abs 60 GHD’s Cardio Bike 2500

Saturday April 20, 2024

Warm up/Skill: With an empty Bar only do—/ 6 min AMRAP of: 4 Squat cleans 4 Bend Over Rows 4 Strict Presses WORKOUT 4 of Quarterfinals/Age Qualifier With a continually running clock, complete as many


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