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WOD Programming – Week of 5/16/22

WOD Programming – Week of 5/16/22

Monday Every 1:30 for 6 Rounds 2 Barbell Strict Press 50ft Double KB or DB OH Carry 6 Rounds 2:30 on/2:30 rest 15/12 Calorie Assault Bike 250/225m row Max Burpees in remaining time

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WOD Programming – Week of 5/9/22

WOD Programming – Week of 5/9/22

Monday Half-Murph; if you have a vest, wear it. For time 800m run 10 Rounds of Cindy 1 round is 5 pull ups 10 push ups 15 air squats 800m run Athlete’s planning to adjust/modify reps for Full-Murph on Memorial day, it is suggested to complete 5 rounds of Cindy.

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WOD Programming – Week of 5/2/22

WOD Programming – Week of 5/2/22

Monday E2MOM x 10 Rounds 24/20 Calorie Assault bike4 Rounds 50m heavy farmers carry 20 Landmine Rotators, 10 each side 20 Single Arm DB Stric Press, 10 each arm 10 Pendlayor Bent Over Rows

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WOD Programming – Week of 4/25/22

WOD Programming – Week of 4/25/22

Monday E2MOM x 6 1-2 Heavy Box Back Squats 20 V-ups or Alt. Single Leg V-Ups ***Working to a heavy if you’d like. Must have a spotter. AMRAP 12 100m Run with a Sandbag (Sub-run with 8/6 cal bike with slam ball overhead) 8 Burpees Over Kettlebell 12 American Kettlebell Swings, heavier

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