Thursday 4/18/2024

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WOD
"Emilio"
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)

Rest 3:00

AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)

Rest 3:00
AMRAP 7:
50 Deadlifts 135#/95#
50 Deadlift 225#/155#
Max Rep Deadlifts 315#/225# (Rx+ = 365#/255#)

Friday 4/5/2024

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WOD 
"The Empire Strikes Back"
For Time:
75 Bench Press (135/85)*
*Every time you break, complete
10 Bent Over Dumbbell Rows (50s/35s)

-Rest 5:00-

75 Ring Rows
*Every time you break, complete
10 Bench Dips

Accessory 
"Posterior Leg Accessory"
10 Minute EMOM
:40 of Rower Hamstring Curls, :20 rest
:40 of Feet Elevated Glute Bridges, :20 rest

For quality, not reps.



Wednesday 02/07/2024

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Strength
Bench Press
5 sets x 3 Bench Press @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Eiffel Tower"
5 sets For Time:
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-

* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
**Handstand Walks = Rx+ Wall Walks = Rx