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WODs

April 17-22 (WODs of the Week)

DROP INS & VISITORS ARE ALWAYS WELCOMED AT ACFW!!
Please call or text (714) 801-4991 and let us know which day(s) and time(s) you would like to come in!
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Monday, April 17, 2017

Benchmark WOD
“Grace”
30 Clean & Jerks (for time)
*10 min cap

Core WOD
5 Rounds:
20 V-ups
20 Hip Extensions (adv: GHD, beg: Supermans)
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Tuesday, April 18, 2017

SWOD
12 minute running clock—
E2MOM: 6 Bench Press (across for 6 sets)
*Use a weight that is comfortable; maintain good form. No misses (esp without a spotter).

WOD
3 RFT:
25 Burpees
25 Power Snatches (75/55, scale: light)
*Newer athletes snatch from hang
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Wednesday, April 19, 2017

SWOD
12 minute running clock—
E2MOM: 6 Deadlifts (6 sets)
*Use a weight that is heavy yet comfortable; maintain good form. No misses.

WOD
2K Row For Time (max effort)
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Thursday, April 20, 2017

Review: “STO”

WOD
For time, complete:
10 Shoulder-to-Overhead (STO) from the ground
50 Air Squats
20 STO
40 Air Squats
30 STO
30 Air Squats
40 STO
20 Air Squats
50 STO
10 Air Squats

Note: Rx = 95/65. Scale to a “light” weight ~50% 1RM. Should be able to do 10 reps unbroken.
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Friday, April 21, 2017

WOD
5 rounds:
15 Hang Power Cleans
15 Push Ups
15/12 Cal Row
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Saturday, April 22, 2017

No Class Today.

Please go out to Long Beach Marine Stadium and Support Team ACFW Red & ACFW Black as they participate in the 5th Annual Jamie Pajo Outrigger Race for CHARITY!!

Address: 5255 Paoli Way, Long Beach, CA 90803
(located next to Mother’s Beach)

Teams check in at 8:30am
Races begin at 10:00am

More info at: getuo8.org/the-race