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