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Tuesday, May 7, 2024

Skill

30 Jack Knives

Deadlifts 5-rep max @ 70-75% 1rep max


WOD

2 Rounds

20 Deadlifts (135/185)

20 Box Jumps (20/24)

2 min rest

2 Rounds of

30 Dying Bugs

30 Dubs (50 singles)


Xtra Abs

3 min plank

1 min 6” hold

2 min plank

1 min 6” hold

1 min Plank

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Monday, July 15, 2024

Warm up 3 Rounds of :30 Toes to Toes :30 T-claps :30 Med Ball Thrusters (14/20) :30 Ball ( WOD W by by by put ya ya ye Thrusters (65/95)

Sunday, July 15, 2024

Warm up Tabata jump rope singles Tabata alt. Air squats and Sit ups Tabata Bike (Mix up start) PVC Progression WOD Testing fun: 2 mins wall Balls 2 mins KB Swings 2 mins 2 mins ***Rest 3 mins*** WOD 1

Saturday, July 13, 2024

Warm up 2 mins cardio Band stretches - 3 mins 2 Rds of: :30 Jumping Jacks :30 Toes to Toes :30 Lunges :30 Plank Hold Abstractor PVC PVC SQUAT SNATCH progression White Board Debriefing BATHROOM/water b

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