1262: Purple Rain

1262: Friday
WOD: Purple Rain Amrap – Keep moving from Let’s Go Crazy thru the end of Baby I’m a Star!
Run 200 m (2120 sign)
3 GTO – Load=athletes choice
6 pull ups
8 push ups
10 T2B
12 wall balls
Purple Rain: Plank hold then Burpee on every “Purple Rain”

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1261:

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Did you ever know a Raider fan could look like this?

1261: Thursday 4/21
STRENGTH/SKILL: C&J 10X1 at warm up load
10 minute EMOM
2 under knee C&J
Wrap up: amrap 8
2/4/6 chin ups
6 kb pistols or 12 kb/db reverse lunges
2 handstand holds free/wall

1250:

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Solid Pain face here Mark!!!!!

1260: Wednesday 420
STRENGTH: b. press 3X10@65% then 1×20 db chest fly
RXwod: amrap 14
20 abmat sit ups – hands behind head
8 lateral box jumps 18″/12″ or measure stacked bumper plates
20 DU
5 reverse plank ups
MODwod: amrap 14
12 standard abmat sit ups
8 standard box step ups 18″
20 SU – 3 reverse plank ups
Finisher: 4X5 hill sprints (David st) Start at heather st finish at the gate.

1249:

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Well Done Squirrel!!!!!!!!!!

1259: Tuesday 4/19
STRENGTH:Seated press 4X3@70% press
RXwod: 4RFT –
10 clusters 95/65
15 T2B
100 m sprint
MODwod:
10 clusters, db thrusters or 25 air squats
10 supine TtoKB
100 m run
Finisher: 6 minutes
4 HSPU
4 slam ball get ups