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WOD

21
Apr

Saturday 4/21- Sunday 4/22

Saturday: 8-11am: Open gym/ performance training 10-11am: Gymnastics week 3 11am: Team workout- from the hopper! Sunday: Rest Day!
20
Apr

Friday 4/20

CrossFit: Skill: Squat prep/ warmup to working weight A. E3 min x 15 min: 5 back squats at 60% of test week 3rm B. Alternating...
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19
Apr

Thursday 4/19

CrossFit: Teams of 3: for max reps 5 min: assault bike cals 5 min: DB shoulder-OH 5 min: box jump overs QuickFit: 4 rounds: 400...
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18
Apr

Wednesday 4/18

CrossFit: Skill: Strict pullups/ kipping pullups A. Warmup B. Alternating tabata 20x10x8 Odd: pullups even: burpees Longevity: Every 90 seconds, for 18 min Station 1-...
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17
Apr

Tuesday 4/17

CrossFit: Skill: Clean and jerk warmup A. High hang + strict press B. Above knee + push press C. Floor + push jerk D. EMOM...
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16
Apr

Monday 4/16

CrossFit: A. Alt. tabata hollow/arch 20x10x8 B. Toes to bar progression and skill C. AMRAP 8 min: ascending ladder: Row 2 cals, 2 TTB Row...
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13
Apr

Friday 4/13

CrossFit: A. Floor hollow hold/ arch hold 1. alt. tabata x 4 rounds of each odd: hollow hold even: arch hold B. box/parallette tuck/ l-sit...
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