April 2016

April 2016

See You Later April

WARM-UP: Group Plyos 2 Rounds: :20 Second support on rings :20 Second dip hold on rings SKILL: 10:00 to complete: 6 x 4 Strict Pull-ups (:60) WOD: Partner WOD: 3 RFT (16:00) 400m Partner Run 15 Partner Burpees 30 Walking Lunges

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Squats On Squats On Squats

WARM-UP: 2 x 20 Banded Monster walks (each) -Forward -Backward -Left -Right 2 x 10 Squats w/ bands just below knees SKILL: 200m Run 2xs: 5 Pull ups (strict if can) 10 Push ups 10 Jumping squats get a bar for: :90 Quad smash R :90 Quad smash L WOD: For Time and Reps (15:00)

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Power Grip

WARM-UP: 200m Row 10 PVC thrusters 5 Pull ups 200m Run 10 Pvc thrusters 5 Pull ups 10 Wall walks SKILL: 10:00 EMOM ODD: 5 Reps of Bench Press EVEN: 8 Inverted Row WOD: “For time: (17:00 cut) 60/40 cal Row (4:00 Cap) 50 Russian KBS (32/20) 40 BJO (24/20”) 30 WBS (20/14) 20 TTB

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Increasing Your Back Squat

WARM-UP: 200m Run :30 Hollow hold :30 Arch hold 10 Spiderman crawls 1 Set of fence drills each leg 5 Inch worms + PU SKILL: 10:00 EMOM ODD: 2 BSQ @ 85% of 1RM or heavier than last week. EVEN: 25 Double Unders WOD: 4 RFT (15:00) 200m Run/Row 10 Push Press (135/95) 10 OHSQ

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Have You Been Taking Care Of Your Hands?

WARM-UP: 200m Row 20 Kicks 200m Row 20 Pelvic raises 200m Row 20 Scorpions 200m Row 20 Banded good morning SKILL: Bar Muscle up practice WOD: 7 min AMRAP 200 M Run 5 Bar Muscle ups (2:00 rest) 7 min AMRAP 200m Run 12 LHPU  

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Get Ready To Work

WARM-UP: Ladder drills 10 pvc pass throughs 10 pvc good mornings 10 pvc OHS 5 narrow grip OH squats with :5 pause at the bottom with a pvc 5:00 group stretch SKILL: Every: 90 for 7:30 (5 rounds) 3 Man Makers: Left Leg Lunge Right Leg Lunge Push-up Right arm row Left arm row Squat

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“Omar”

WARM-UP: 200m Run 10 Wall squats 10 Spider crawls 10 Inch worms 10 Jump squats X 3 SKILL: Bent over barbell rows (12:00 min) 5 x 10 WOD: “Omar” U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died

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Partner “McGee”

WARM-UP: 200 m run Plyos SKILL: Banded good mornings 3 x 20 WOD: Partner “McGhee” Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his

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Hips Don’t Lie

WARM-UP: 2X: 400M Run 10 GM 15 SLSU 10 Ring rows 15 Air squats w/plate SKILL: Banded hip mobility WOD: 5 RFT ( 30:00 ) 400m Run 20 Ab mat situps 20 Wallballs ( 20/14 ) 20 Ring rows

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Sled Legs

WARM-UP: 400m Plyos SKILL: Heavy Sled Pushes in Teams of 3 to 4 (16 min) Each athlete on team must complete 3 CTC with sled(16 min) 150/110 WOD: 8 min AMRAP 8 KBS (24/16) 8 Goblet Squats 8 KB SDHP

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