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Wed, Apr 8 |
| April 8 Equipment Wod | April 8 No Equipment Wod | |
April 8 Equipment Wod
Time
Part 1
Every 2 Minutes for 20 Minutes (10 sets):
3 Single DB or KB Deadlifts
3 Single DB or KB Russian KBS
3 Single DB or KB Hang Power Snatch
3 Single DB or KB Push Press
3 Single DB or KB Thruster
Complete the complex on each side each round!!! Use whatever you have. If you dont have a KB/DB and have a barbell just do 6 reps of each movement.
Part 2:
For TIME
90 Double Unders
45 Wall Balls
90 Double Unders
45 Med Ball Squat cleans
90 Double Unders
**If you dont have a wall ball do DB/KB Thruster for wall balls and DB Squat Cleans for med ball cleans. If you just have 1 KB just do goblet squats instead of squat cleans. If you have questions dont hesitate to call a coach!!! We are all here to help with whatever you need!
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April 8 No Equipment Wod
Time
Part 1:
Every 4 Minutes for 20 Minutes (5 Sets)
40 Hop Overs
30 In and Out Squats
20 Bicycle Sets
*In and out Squats...start your squat in a normal stance and when you come out of the squat you jump your feet together. To start your next squat you have to jump your feet back into a jumping stance.Like a jumping squat with an extra jump for fun!
Part 2:
3 Rounds
:30 Handstand hold
20 Speed Skater sets
20 Lateral Bear crawl step sets
20 Ab Leg raises
*If you don't do handstands do a 1:00 Plank each round instead.
* If you have any questions please reach out to a coach! We would love to help you with anything you need!
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