WOD

PAST WODS

Apr

6
Friday

Foundation

Power Clean
20 min to find 1rm

WOD

“Grace”
FOR TIME
30 CJ (135/95)

see comments
5
Thursday

Foundation

Back Squat
15 min to find 1rm
then…
2×5 @ 75%

WOD

2 RFT
500m Row
8 Push Press 115/95
10 T2B
12 Squats

see comments
4
Wednesday

Foundation

10 min to learn/practice double-unders

WOD

“Annie”
50-40-30-20-10:
Double-unders
Situps

Rx+ ½ the reps Medball GHD situps 20/14

see comments
3
Tuesday

Foundation

Bench Press
15 min to find 1rm

WOD

4 RFT
6 hspu
12 kbs (24kg/16kg)
200m run

see comments
2
Monday

Foundation

Complex:
1 power clean
1 hang power clean
1 hang squat clean
20 min to practice and find a max

WOD

10min amrap
10 OHS (45/35)
10 good mornings (45/35)
10 lunge steps (45/35)

see comments

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