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Monday, April 4, 2022

Skill:

Push-ups/Knee Push-ups:

4 Sets for Quality:

6-8 Hard Elevated Push-ups (Rx+: Decline Push-ups)

:30 Weighted Plank Hold (Plate placed on middle of back)

6 DB Bench Press (5-10# heavier than last week)

:35 Bottom Push-up Hold (Don’t let chest touch ground)

Handstand Push-ups:

4 Sets for Quality:

6 Strict Handstand Push-ups (either deficit or level)

:30 Plate Overhead Hold

10 Squat Jumps

5-7 Kipping Handstand Push-ups

WOD: 

For Time: 

21-15-9

DB Front Rack Reverse Lunges

Toes to Bar

DB Deadlift

Rx+: 50/35# DB, Toes to Bar

Rx: 45/30#, 15-10-5 Toes to Bar

Intermediate: 35/25#, Leg Raises

Scaled: 25/15#, Knee Raises

Wednesday, April 6th

Strength:

Front Squat: Establish 1RM

WOD:

15 Minute AMRAP

10 Box Jump Overs

20/15 Calorie Row

10 Thrusters

15/12 Calorie Bike

Rx+: 30/24”, 135/95#

Rx: 24/20”, 95/65#

Intermediate: 20/14”, 75/55#

Scaled: 16/12”, 45/35#

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