Saturday, April 1st, 2023

WOD 42-30-18Deadlifts (205/125) – reps splitPush-ups (each partner does 42-30-18 reps)-rest 5:00-42-30-18Power Clean (135/95) – reps splitDeficit Push-ups (45/25) – reps split * Total time cap: 28 minutes

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Friday, March 31st, 2023

WOD Teams of 2 (1:1)8 Rounds (each)3 Wall Walks9 Front Squats (95/65)12/10 Calorie Assault Bike * Target time: 23-25 minutes* Time cap: 25 minutes

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Thurday, March 30th, 2023

SWOD 10 minutes of Split Jerk practice* Stay light and focus on form* No Score WOD 50 Strict Sit Ups or GHD50x25ft Shuttle Run50 Toes to Bar * Target time: 8-10 minutes* Time cap: 15 minutes

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Wednesday, March 29th, 2023

SWOD In 10 minutes, build to a Heavy Single Squat Clean WOD AMRAP 155-4-3-2-1Strict Pull Up (overhand grip)Dumbbell Step Over (24/20”)(50s/35s) * Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme)

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Tuesday, March 28th, 2023

WOD 3 sets:21-15-9*Calorie Row42-30-18Double Unders-Rest 3 minutes between sets-*Women’s calories: 16-12-8 * Target time each set: 3:30-4:30* Time cap each set: 5 minutes* Total time cap: 21 minutes

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Monday, March 27th, 2023

SWOD In 15 minutes, build to a Heavy Single Squat Snatch WOD 14:00 AMRAP6 Burpees8 Alternating Dumbbell Snatch (50/35)10 Wall Balls (20/14) * Target number of Rounds: 7+ Rounds

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Friday, March 24th, 2023

WOD 10 sets 10 Deadlifts (135/95) 10 Push Ups 100m Sprint – rest 2:00 between sets- * Time cap per set: 2 minutes * Total time cap: 40 minutes * No Score. Focus on full extension on the DL and full range of motion on

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Thursday, March 23rd, 2023

WOD 3 Person Team 300/240 cal Bike 6000/4800m Row * Only 2 working at the same time (1 resting) – switch as desired * Time cap: 30 minutes

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