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WODs

April 11-16 (WODs of the Week)

Monday, April 11, 2016

A) SWOD
Snatch
3×1 at 80%
5×1 at 85%
3×1 at 80%

B) WOD
3 RFT:
15 DL 225/155

30 WB 20/14

60 DU

C) GWOD
1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups.
Rest as little as needed between sets

Tuesday, April 12, 2016

A) WOD A
3 RFT:

500m Row

12 Burpees

21 Box Jumps 24/20

B) WOD B
EMOM 10
Odd: 10 T2B

Even: 10 Thrusters 95/65

Wednesday, April 13, 2016

A) WOD A
EMOM 10
Odd: 1 Power Clean & Jerk, ~70% of 1RM C&J
Even: 60 Sec Max Effort Cal Row (record total #Cal)

B) WOD B
AMRAP 6
2-4-6-8-10…
Alt DB Snatch* 60+/40+
10 meter Shuttle Run
* = each arm counts as one rep

Thursday, April 14, 2016

A) WOD
EMOM 21
1) 200m Run
2) 15/12 Cal Row
3) 7 Power Cleans 135/95 + 30 DU

Friday, April 15, 2016

10 min: Pull Up & Thruster efficiency

“Fran”
21-15-9
Thrusters 95/65
Pull Ups

Saturday, April 16, 2016

A) WOD A
EMOM 10
2 Strict Press

B) WOD B
100-80-60-40-20 DU
25-20-15-10-5 Sit Ups
Alternate movements