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WOD

Friday

WOD: Handstand pushup skill work A1. http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 A2. http://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 B. alternating EMOM x 12 min: odd: 3-5 kipping handstand pushups *pick one of the skills...
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Thursday

WOD: *Compare to Thursday March 3. A. Row skill work B. 5 x 3 min / 1 min easy (20 min total) Row five 3...
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Wednesday

WOD: CrossFit Total *Compare to Wednesday March 2. Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new...
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Tuesday

WOD: 5 rounds for time: Run 200m. 10 Box Jump (30,24″) *goal is to go higher than usual for box jump.

Monday

WOD: *Compare to Monday Feb. 29. Fight gone bad style: 3 rounds, 5 min each with 1 min rest between rounds for max reps: 1....
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Saturday and Sunday

Saturday April 16. ALL DAY: Team competition at CF Dog Fight in Indy (Shaun, Heather, Austin, Katie B) 10-11a: Open gym. 11a: Team WOD with...
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Friday

WOD: A. Snatch skill work B. EMOTM x 12 min: 1 Snatch at above knee +1 Snatch at below knee * can be power or full...
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Thursday

WOD: A. Double-under skill work B. ‘Annie’ 50-40-30-20-10 reps for time: Double-unders (2-1 ratio of SU-DU) ab-mat situps *goal is SUB 10 min!

Wednesday

WOD: 2 Person teams, alternating full rounds: AMRAP 12 min: 3 DB Renegade Rows (pushup, left row, pushup, right row) 5 burpees 7 Box Jumps...
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Tuesday

WOD: A. Deadlift EOMOTM: 1. 3×70% 3. 3×80% 5. 3 +90% *all % based off 1rm from cycle test. B. Death by pullups. (make these...
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