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WOD 4/29/2016

Strength: 1) 2x 10 Scapular Elevation/ Depression 2) 2x 4 Arch to hollow + 3 Chest 2 Bar+ 2 Pullups 3a) Weighted Pullup@30×2: 4x 3.2.1, ahap, rest :15/:60 b) Russian KB Swings: 4x 15, 53/35#, rest :60 WOD: For time of: 21-15-9 Thrusters 95/65 Calorie Row Mobility...

WOD 4/28/2016

Strength: 1) Back Squat@31×1: 8,8,6,6,4,4 rest 2:00 work up to a heavy 4 reps 2a) KB Walking Lunge: 3x 6 per side, ahap, rest :60 b) Pushups@4101: 3×10, rest :60 WOD: For time of: 100 Calorie Airbike 100 Double Unders 800m run Mobility 2min per of: LAX...

WOD 4/27/2016

Gymnastics 1) KB Waiter Carry: 4x 20m 44/26#, rest :60 2) Handstand Shoulder Shrugs: 3x 10, rest :60 3) Handstand Pushup@53×1: 6×3, rest as needed WOD: AMRAP 3:00 x4, rest :90 8 Alternating Pistols 6 Toes 2 Bar 4 Burpee 2 Target Mobility 3 min per of: Banded...

WOD 4/26/2016

Strength: 1) Clean + Hang Clean: 1+1 x5 work up to a heavy complex, rest 2:00 2) Clean Deadlift: 3×3@95% of 1RM Clean, rest 2:00 WOD: AMRAP 12 of: 15 KB Swings 53/35#, rest :20 5 Box Jumps (step down) 24/20″, rest :20 10 Calorie Airbike, rest 2:00 Mobility...