6199 Dressler Rd. NWNorth Canton, OH, 44720 

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April 30, 2017

Strength:

back squat

Wod:

Day 1!!

14 min amrap

10 front squats (135/95)

15 kettlebell swings (70/55)

30 double unders

April 27, 2017

Skill:

rope climbs

Challenge:

legless rope climbs

Wod:

400m run

4 rope climbs

50 reverse walking lunges

800m run

4 rope climbs

50 reverse walking lunges

400m run

50 reverse walking lunges

April 26, 2017

Strength:

strict press

Wod:

rotate every 30s until all reps completed

50 hand stand push ups

200 mountain climbers

50 calorie row

April 25, 2017

Strength:

front squat

Wod:

5 power cleans (185/125)

20 wall balls (20/14)

10 power cleans (155/105)

20 wall balls (20/14)

15 power cleans (135/95)

20 wall balls (20/14)

20 power cleans (95/65)

20 wall balls (20/14)

April 24, 2017

Skill:

double unders

Challenge:

double unders

Wod:

15 min amrap

15 pull ups

15 double unders

15 overhead squats (95/65)

15 double unders

15 bar over burpees

15 double unders

April 23, 2017

Strength:

deadlift

Wod:

100 sit ups

80 pop squats

60 push ups

40 toes to bar

20 box jumps (30/24)

April 20, 2017

Strength:

bent over row

Wod:

12 min amrap

2 rope climbs

8 hand stand push ups

16 kettlebell swings (55/35)

32 air squats

April 19, 2017

Skill:

clean-n-jerk work

Wod:

45 burpees

5 wall climbs

45 double unders

5 wall climbs

45 v-ups

5 wall climbs

45 thrusters (45/35)

April 18, 2017

Strength:

bench press

Wod:

3 rounds

10 push ups

10 sit ups

3 rounds

10 hand release push ups

10 med ball sit ups

3 rounds

10 double hand release push ups

10 toes to bar

April 17, 2017

Skill:

snatch work

Wod:

5 rounds

250m run

12 front rack lunges (135/95)

8 shoulder to overhead (135/95)

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