Week of April 10 - 16
Monday April 10
Age Group Quarterfinal Event 1
3 rounds
16 DB Hang Lunge (50/35)
20 Toes to Bar
2 rounds
16 DB Front Rack Lunge (50/35)
15 CTB Pull ups
1 round
16 DB OH Lunge (50/35)
10 Bar Muscle ups
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Cashout:
Push ups 5 x Max reps
rest 1 min between
Tuesday April 11
OT2.5M
Front Squat 3-3-3
Back Squat 5-5-5
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In 6 mins
Row 1000m (800 scaled)
Max rep Bar facing burpees
Compare to Nov 22/22
Wednesday April 12
🎂🎈🎉🥳 Happy birthday today to Paige Schultz and Joel Anderson!!
Age Group Quarterfinal Event 2a/2b
10 min AMRAP
6 SHSPU
9 GHD sit up
12 Box Jump (30/24)
then 5 mins to establish
1RM clean
Scaled
6 Strict Press @ 70%
12 Abmat Sit ups
12 Box jumps (24/20)
Thursday April 13
Age Group Quarterfinal Event 4 (also CF Open 15.5)
27-21-15-9
Row Cal
Thruster (95/65)
*15 min time cap
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3 rounds for Quality
30-60 sec of each
Hip Ext Hold
R Side plank
L Side plank
Friday April 14
🎂🎈🎉🥳 Happy birthday today to Barb Beazley!!
OT2.5M
Dead stop Deadlift 3-3-3-3-3
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3 rounds
1 min at each
Bike Cal
25' Shuttle Run
Ski Cal
Rest
Saturday April 15
"Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
*note time for 1st 100 pull ups
compare to Nov12/22, Oct 28/21, Oct 31/20 May 8/19
Scaled options:
10 rounds of 10
or 5 rounds of 20
or 2 rounds of 50
Sunday April 16
🎂🎈🎉🥳 Happy birthday today to Paul Caughlin!!
20 min AMRAP
1 Snatch
2 Thrusters
3 Clean & Jerk
4 Front Squat
5 Deadlift
Rest 1 min
Start at 95/65 or 135/95 and build. Same weight for whole set.
Compare to Dec28/22, Dec. 27, 21 Jan 3/2