Tuesday 4/24

1. Performance/Fitness:     Skill Work: The Handstand Push Up     Headstand     Negatives     Strict vs. Kipping 2. 10 Minute AMRAP:     2-4-6-8-10…     Strict Ring Push Up     Strict Pull Ups     ***     Up by 2 reps each round.     SAVE THE DATES:…

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Monday 4-23

Monday 4-23 1. Hang Power Clean 5-5-5 2. Power Clean 3-3-3 3. Clean 1-1-1 *Increasing weight per set. Build to a moderately heavy load for each. Post WOD Optional: This weeks active recovery. OR Grab some friends or ride solo and hit the following: EMOM x 15 (5 Sets): 1st: 14/12 Calorie Row 2nd: Run…

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Saturday 4/21

9am Community Trial Class 1. Skill: Movement Prep   2. Teams of 2 For Time:     60 Wall Ball Shots (20/14, 10′)     40 Box Jumps (24/20″)     600m Run-Together     40 Box Jumps     60 Wall Ball Shots 10am Member’s Only Class  1. Skill: Movement Prep   2. For…

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Friday 4/20

1. Performance/Fitness:      Skill: The Muscle Up     Tap Swings     Transition Drills (Heel Elevated/Banded)     Strict or Kipping Ring Dips 2. “Power Elizabeth”     21-15-9 For Time:     Power Cleans (135/95)     Ring Dips   NOTE: OUR PARKING LOT WILL BE UNDER CONSTRUCTION TODAY. PLEASE PARK ON THE…

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