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CrossFit WODs April 5-9

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Monday, April 5
STRENGTH
OH squat 5 x 5
WOD (see 04.11.19)
row 500m
50 slam balls, 30/20
50 ring push ups
row 250m
25 slam balls
25 ring push ups

AWOD
20 GHD hip extensions and GHD sit ups

Tuesday, April 6
WOD: FIGHT GONE BAD (see 04.08.19)
3 rounds, 1 minute rest between rounds
max reps in 1 minute at 5 stations
wall ball shots, 20/14
SDHP, 75/55
box jumps, 20
push press, 75/55
row, cal.

Wednesday, April 7
WOD (see 04.12.19)
AMRAP in 3 minutes
squat clean thrusters, 115/75
rest 2 minutes
AMRAP in 3 minutes
5 pull ups
5 lateral burpees
rest 2 minutes
AMRAP in 3 minutes
clean and jerk, 135/95
rest 2 minutes
AMRAP in 3 minutes
5 pull ups
5 lateral burpees
rest 2 minutes
AMRAP in 3 minutes
squat clean thrusters, 115/75

Thursday, April 8
STRENGTH
push jerk 5 x 5
WOD (see 04.10.19)
4 rounds
4 rounds
run 400m
20 DU’s
rest 1 minute
score is total time including rest

Friday, April 9
WOD
3 rounds
50 squats
12 toes to bar
10 hang power cleans, 135/95

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