WOD:Wednesday(15APR15)

WOD:Wednesday(15APR15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD
Pre WOD mobility/foam roll

Work up to a 5RM hang clean

Every 2mins for 3rounds do-
3 hang cleans @5RM weight

Work up to a 10RM snatch grip deadlift (heavier than last week)
Rest 3mins
10×95% of 10RM

Extra Credit
Complete something you may have missed this week or last week
OR
Work on a weakness

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WOD:Tuesday(14APR15)

WOD:Tuesday(14APR15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD
10RM push press*
Rest 3min
10@95% of 10RM

10RM back squat*
Rest 3min
10@95% of 10RM

*more then last week!!

For time:
100 double unders
15 powers cleans 115/175
100 double unders

Extra Credit
Weighted strict dips*
3×10

*scale: assisted/ unweighted

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WOD:Monday(13APR15)

WOD:Monday(13APR15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD
Work up to a
10RM clean deadlift*
*you may drop and reset each time.

Every 2mins do
•10 strict pull ups (weighted if possible)
•10 clean deadlifts @90% of 10RM
•10 strict pull ups (weighted if possible)
•10 clean deadlifts @90% of 10RM
•10 strict pull ups (weighted if possible)

Tabata
8rounds of each
20sec work 10sec rest
•Single arm kettlebell push press (alternate arm each round) 35/53
•burpees
*record total reps of each*

Extra Credit
RDLs
4×10 @70% of 10RM clean DL
Bent over rows
3×10 AHAP

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SundOly(12APR15)

SundOly(12APR15)

9:30am- Oly lifting w/Jared Enderton

11am- Hero WOD

“Crain”
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 95/135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 65/95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 14/20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

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Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

WOD:Saturday(11APR15)

WOD:Saturday(11APR15)

Open gym:9am-noon

Bro-Sesh Saturday & Team WOD:11am

Bench press
Work up to a 10RM
Then do 2 drops sets
10×95% of 10RM
10×90% of 10RM

For time-
4 person team WOD
Run 800m
30 kettlebell swings 53/70
15 tire flip in and outs
-waterfall-

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