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WOD: Week of 4/25

MONDAY

AMRAP 12:

10 burpees

25 double-unders


Post-workout:

6 sets for load:

3 shoulder presses from the floor

– Rest 1:00-1:30 between sets.


TUESDAY

For time:

1:00 max calorie row

150-m farmers carry (35/50 lb)

– Complete as many rounds as needed to accumulate 120/150 calories


Post-workout:

5 sets:

10 pike-ups on rower

:30 double KB front-rack hold


WEDNESDAY

Pre-workout:

EMOM 7:

1 banded deadlift

– Rest with the remaining time in the minute.


For time:

12-9-6:

Deadlifts (145/205 lb)

Chest-to-bar pull-ups + push-ups


THURSDAY

For time:

10 wall walks

30 box jumps (20/24 in)

30 strict knees-to-elbows

30 box jumps

30 strict toes-to-bars

30 box jumps

10 wall walks


FRIDAY

MANION

7 rounds for time:

400-m run

29 back squats (95/135 lb)


SATURDAY

5 rounds for reps with a partner:

2:00 bench presses (105/155 lb)

2:00 L pull-ups


Post-workout:

On a 5:00 clock:

Max hanging hip touches with a partner

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