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April 2018

2018-04-10

WOD Back squats 5 @ 135 5 @ 185 5 @ 215 3 @ 235 1000m row (Time: 3:55) Bench press 10 @ 135 5 @ 165 2 @ 185 5 @ 165 10 @ 135

2018-04-08

WOD Partner WOD with Kat 4 x 5min AMRAP with 1 min rest between AMRAPs 0:00 – 5:00 3 kb 5 wall balls 5:00 – 6:00 Rest 6:00 – 11:00 2 t2b 5 hang cleans (65/95) 11:00 – 12:00 Rest 12:00 – 17:00 5 push-ups 10 double unders 17:00 – …

2018-04-07

WOD Partner wod 1000m row (250m switch) 2 rounds 20 burpees 40 wall balls 60 kb swings (1.5/1) 80 box jumps (24/20) 100 sit-ups 400m run (200m each) 1000m row (250m switch) Time: 38:12 Rx (Kat and John)

2018-04-03

Warm up and short WOD with Owen Partner WOD 4 rounds (each person rows 2x) 200m row while the other does the following 1 pull-up 4 push-up 8 sit-up 12 step-up / box jump (20) Time: 5:45 4.5 rounds completed After WOD: 4 x 30 second plank hold 4 x …

2018-04-01

Warm-up: Washed the van and the mini. WOD 25 min AMRAP (with Kat) “Roll the Dice” 1 – push-ups 2 – push press 3 – box jump 4 – front rack lunges (95) 5 – T2B 6 – atomic sit-up Total: 35, 39, 27, 30, 19, 27