WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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Compare to:171024

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 20:00 minutes of:
400m Run
20 Burpee Pull ups
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WOD

Clean and Jerks
4-4-2-2-1
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WOD

5 Rounds for time of:
20 Push ups
16 KB Swings 1 1/2 pood
16 One foot, (alt.) toes to bar
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WOD

For Time:
8 x  200m sprints
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WOD

5 Rounds for time of:
7 Power Cleans 135lb/105lbs
10 Toes to Bar
:30 sec max effort on the Assault Bike
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Rest Day

Rest Day

WOD

Swim, Row, Run 20 min
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WOD

7 Rounds for time of:
5 SDHP 95 lbs
5 HSPU
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WOD

Complete 3 Deadlifts EMOM for 10 minutes at 70% of RM max

WOD

Complete 5 rounds for time of:
30 Double Unders
10 Clean and Jerks 135/95lbs
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WOD

In 10 min, Complete an asending ladder of:
2 reps
2 reps
DB Thrusters 40/30 lbs
Toes to Bar
2/2,4/4,6/6 etc...

Rest Day

Rest Day

WOD

Complete a Run of 20 min or more, take your ruck if you have one:
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WOD

Hang Cleans
4-2-1-1
Cleans
6-4-2-2-1
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WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
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WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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Compare to: 170712

WOD

Complete as many rounds as possible in 15 min of:
6 Power Snatch 115/85lbs
6 Toes to Bar
6 Burpees over bar
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Rest Day

WOD

Complete a
LSD or a ruck run or swim
if time allows yoga session

WOD

3 Rounds for time of:
Bike 20 cal
10 Clean and Jerk 135/95 lbs
Compare to: 171004

WOD

For Time:
18-12-6
Row
Lateral Burpees over the bar
right into
12-9-6
Full Cleans 155/105 lbs
200m Run
then
8 x 20sec L sit holds (rest as needed)
3 min, 3 sand bag bear hugs holds
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Compare to: 170427

WOD

Complete as many rounds as possible in 10 minutes of:
10 box jumps
10 Push ups
10 1 legged Squats
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WOD

5 Rounds for time of:
30 Double Unders
20 Toes to Bar
10 DB Snatch 50/35lbs
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Rest Day

HAPPY EASTER