Category WOD

Saturday 4.17

SATURDAY Strength: High Bar Back Squat5-5-5, then 2-2-2-2 with 3s pause (both reps) WOD: 15m AMRAP8 Hand Release Push-Ups8 Squat Clean 95/65– Every 3:00 perform 15/12 Cal AB (including start) S: 65/45L1: 75/55Rx+: HSPU, 115/75 Extra Work1. 5 Rounds5 Power…

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Friday 4.16 : “DG”

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province,…

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Thursday 4.15

THURSDAYStrength: Press5-5-5-5-5 WOD: Run 800m50 KB Swings 53/35Run 600m30 KB SwingsRun 400m50 KB Swings S: Run 600, 400, 200, 40-20-40 35/26L1: 35/26Rx+: 70/53 No Extra Work HomeWODCORE10m AMRAP20 Side to Side Lunges15 Up Downs10 Situps WOD10 Rounds6 Ground to OH,…

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Wednesday 4.14

WEDNESDAYStrength: Low Bar Back SquatFind a 1rm WOD: 12m AMRAP25 Wall Ball 20/1425 Pull-ups25 Hang Power Snatch 75/55 S: 20 reps, Jumping Pull-ups, 65/45L1: Scaled Pull-ups, 65/45Rx+: CTB Pull-ups Extra Work1. For Time50 Pistols, alternating50 Wall Ball 20/1450 Pistols, alternating…

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Tuesday 4.13

TUESDAYStrength: Push Press + Split Jerk5×3+2 WOD: 2 Rounds For Time25 Bar Facing Burpees20 Deadlift 255/165 S: 20 Burpees, 115/75L1: 185/135Rx+: 275/205 Extra Work1. 5 Rounds5 DB Bench Press, heaviest able5 DB Bent Over Row, heaviest ablerest 30s 2. 3…

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