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WODs

April 3-8, 2017 (WODs of the Week)

Monday, April 3, 2017

Skill
10 minute review of clean and jerk technique.

WOD
10 rounds:
1 Clean
3 Jerks
5 Back Squats
7 T2B
(weight should be fairly heavy)
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Tuesday, April 4, 2017

SWOD
8x4 Bench Press (across)
-Use a weight that is comfortable and you can maintain good form.

WOD
4 Rounds For Time:
400m Row
40 Wall Balls (20/14)
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Wednesday, April 5, 2017

WOD
10 Rounds For Time:
10 Toes to Bar
10 Box Jumps (24/20)
10 Push Ups

Auxiliary
50 Good Mornings
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Thursday, April 6, 2017

SWOD
8x4 Deadlifts
-Use a weight that is comfortable and you can maintain good form. Complete every 1:15

WOD
In 12 minutes:
Calorie Row (100/80)
Then, AMRAP: Clean and Jerks (185/125) heavy ~80-85%
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Friday, April 7, 2017

WOD
6 Rounds (12 minutes):
Min 1: AMRAP Strict Pull Ups
Min 2: Recovery Row
Score = #total pull ups

Core Work
10 rounds*
1 min Plank Hold (Elbows)
1 min Squat Hold (newer athletes may sub wall sit AT parallel)
*Rest as needed between rounds

Friday PM athletes: if you are free from 7pm-8pm, please help us load up some of our gym equipment on a flatbed truck for the Guns ’n Hoses Competition!
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Saturday, April 8th, 2017

GYM = CLOSED.

Please join us at the 3rd Annual Guns ’n Hoses Competition on Center Street Promenade in Downtown Anaheim from 8am-3pm!!