WOD 4/17/17

Front Squat: 3 x 5 (3 sec pause on reps 1-3-5)  3 rounds for time 30 DB Alt Reverse lunges off a 45lbs plate 50/35 20 Single leg toes to bar 10 DB Push-ups  (use your db to get a deeper range of motion chest touches deck)

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WOD 4/14/17

WWPF – 32 min Running Clock   0:00 – 10:00 Establish a Heavy Front Squat x 3   12:00 – 24:00 12 Min AMRAP 30DU/30DU Relay 20 Toes 2 Bar (partner hangs from bar) 10 Synchronized Front Squats, 155/113   24:00...

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WOD 4/13/17

DeadLift 3-3-3   Then   3 Rounds   400 Meter Run 30 Med Ball Situps (20/15) 15 Deadlifts (255/173)   Post Loads and Times to ZEN and Comments:  

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WOD 4/12/17

Bench Press: 3 x M.E. @ Body Wt   Strict Chin up: 3 x M.E.   Then…   21-15-9 w/DB’s   Power Clean, 50/35   Front Squat, 50/35   S2OH, 50/35                

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WOD 4/11/17

EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then…. 30 Chest to Bar Pullups 10 Power Snatch 115/73 15 Bar Muscle Ups 8 Power Snatch 10 Ring Muscle Ups 6 Power Snatch

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WOD 4/10/17

Bulgarian Split Squat 3×8 per leg Then… 5 rounds 20m bear crawl 10 Ring push-ups 20 cossack squats 53/35 Congrats to Carrissa on her first competition!

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WOD 4/8/17

Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups 5 Min Rest Then….. 3 Rounds 400m Run 10 DB Snatches (full depth squat) 50/35 Great job to Selena and Majesta on a very successful senior year on the WCU Gymnastics team!

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WOD 4/7/17

WWPF   60 Power Snatches, 105/63 30 T2B (partner hangs from bar) 12 Rope Climbs, alt   40 Power Snatches, 135/83 30 T2B (partner Hangs from bar) 9 Rope Climbs, alt   20 Power Snatches, 165/103 30 T2B (partner hangs from bar) 6 Rope...

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WOD 4/6/17

Front Squats 2-2-2   Then:   75 Double Unders 21 Front Squats 115/83 21 Push Press 115/83 50 Double Unders 15 Front Squats 15 Push Press 30 Double Unders 9 Front Squats 9 Push Press   Post Loads and Times to Comments:  

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