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Saturday 04.22.2017

Saturday

Oly

3 Position Snatch 5 sets x 3 reps
Snatch High Pull 4 sets x 5 reps @ Heavy Weight
Split Jerk with Pause in Dip & Catch: Find 1 rpm then -5% 1s x 1r/ -10% 2s x 1r

Team

In Teams of 2, Alt after each completed round
20 min AMRAP
2 rds each of:
15 Cal Row
12 Snatches 35/25
9 Burpees OTB

Then 2 rds each of:
12 Cal Row
9 Power Snatches 45/30
6 Burpees OTB

Then AMRAP of:
9 Cal Row
6 Snatches 52/35
3 Burpees OTB

Friday – Athlete of the Month WOD

Friday

Deadlifts
E2M 5 – 5 – 5 – 5 – 5

Hatfield Back Raise
3 sets x 12 reps – Only rest is when partner goes

In Honor of our Member of the Month Jessica Marsh
“Karen”
For Time:
150 Wall Balls 20/14

Thursday 04.20.2017

Thursday

5 min AMRAP:
5 OVHS 35k/25k
10 V Ups

– rest 2 mins

5 min AMRAP:
5 Box Jump Overs 24/20
10 Ball Slams 50/30

– rest 5 minutes

Repeat Both AMRAPS

Wednesday 04.18.2017

Easter WOD

Wednesday

Close Grip Bench Press: Find 5 rpm in 12 min CAP

3 Rds NFT: No Rest
15 Band Press Downs
10 DB or KB Bent Over Rows
12 Band Pull Aparts

For Time:
30 Cal AB
30 Toes To Bar
30 Burpees
30 C2B Pull Ups