1/19 WODJan 18, 20231 min readWarm-up for the following.Row ConditioningAMRAP - 15 Minutes200 Meter Sprint100 Meter Moderate200 Meter SlowThen15 Minute Ladder2 - 4 - 6 - 8 - 10 - 12 - 14 - 16...Power Cleans (135/95)Box Jumps
Friday 05/01/26Warm-Up 3 rounds 250 m row 10 ring rows 10 push-ups 15 band pull-a parts 20 jump rope WOD PREP: Barbell 4 times 5 deadlift 5 high Pulls 5 front squats 5 push press Team WOD (AMRAP 25) split all reps 1
Thursday 04/30/26Warm-Up 3 rounds: 10 jump squats 10 PVC pass-throughs 5 inchworms 20 jump rope Strength (15 min) Power Clean 5x4 Moderate Heavy Accessory: 3 rounds: 8 front squats 10 box step-ups Workout Intervals: 7
Wednesday 04/29/26Warm-Up 2 rounds: 200m jog 10 good mornings 10 glute bridges 10 inchworms Strength (15 min) Deadlift 4 x 6 (moderate) Accessory: 3 rounds: 12 side lunge 10 hanging knee raises AMRAP 18 (Partner WOD,
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