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Nasty Girls

MONDAY Hang Power Clean 3RM   Every 2min for 10min build to a heavy 3RM for the day.   Keep the cycling fast and focus on footwork/form. NASTY GIRLS 3 Rounds: 50 Air Squats 7 Ring Muscle-Ups* 10 Hang Power Cleans (135/95) Open – As written above Performance –7 Burpee Chest to Bar Pull-ups Fitness 7 Burpee Pull-ups, 115/80 *Modifications

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Melinda MettenNasty Girls

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Deadlift

SATURDAY 31 MAR 2018 1RM DEADLIFT Every 2min for 14min building to a heavy 1RM max for the day.   Annie 50-40-30-20-10 Double Unders AbMat Sit Ups 12min time cap.   Open & Performance = as written Fitness- 100-80-60-40-20 singles   RECOVERY: ROW/BIKE/SKI CROSSOVER SYMMETRY/ROMWOD

Melinda MettenDeadlift

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“Jackie”

FRIDAY 30 MAR 2018 MOBILITY!   “Jackie” 1000m Row 50 Thrusters (45/45 pound) 30 Pull-ups 12min time cap. RECOVERY: ROW/BIKE/SKI 2 Rounds of: 15 Good Morning + 15 Air Squats

Melinda Metten“Jackie”

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Partner Grace

THURSDAY 29 MAR 2018 1RM Clean and Jerk Squat Clean, Power Clean, Push or Split Jerk, athletes choice. Every 2min for 12min building to a heavy 1RM max for the day.   WOD Partner GRACE 30 Clean and Jerks for time 7min time cap. *One athlete works at a time, split work however you want Open = 185/135 Performance =

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Melinda MettenPartner Grace

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Joy Ride

WEDNESDAY 28 MAR 2018 1 RM SHOULDER PRESS From the rack. Every 2min for 10min building to a heavy 1RM max for the day. Strict press, no dipping or re-dipping WOD For time JOY RIDE 2.0 (Assault Bike) 20/17 Cal Assault Bike 1 Rope Climb 50 Push Ups 7min time cap.   Open/Performance/Fitness = As written   RECOVERY: Crossover Symmetry/Bullet

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Melinda MettenJoy Ride

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Skillz

TUESDAY 27 MAR 2018 Strength 1 RM BACK SQUAT Every 2min for 14min building to a heavy 1rm max for the day. Skillz EMOM for 8min alternating movements: 10 Front Squats 135/95 10 Toes to Bar   Open/Peformance = as written Fitness: 115/75   RECOVERY: ROW/BIKE 2 Rounds of: 10 Spiderman Reach + 5 inch worms

Melinda MettenSkillz

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That’s a wrap folks! Monday March 26, 2018

Strength 1RM Snatch Full or Power, athletes choice. Every 2min for 12min building to a heavy 1rm max for the day.   WOD COMPENSATE+1 EMOTM 10 minutes: 9 KB Swings (70/53) — Russian) 9 Burpees Both movement are performed within THE SAME MINUTE!   Open/Performance = as written Fitness = 53/35   RECOVERY: 1,000m Row Every 500m stop rowing and

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Melinda MettenThat’s a wrap folks! Monday March 26, 2018

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18.5

Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21,

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Melinda Metten18.5

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Spring Has Sprung

“Floosh” For time complete the following 21-15-9 Med ball clean 20/14 Hand release push ups KB swings 53/35 Bike Cap at 15min When choosing weights and movements, lets think about moving quickly and effortlessly from one movement to the next, potentially going unbroken.     $Cash out$ Alternating Tabata Abmat Sit ups Superman — rest 3 mins– Alternating Tabata R

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Melinda MettenSpring Has Sprung

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Black Tip

3 Shoulder to Overhead Cycle Work (Shoulder Press – Push Press – Push Jerk) Every 2 min for 10min: 3 Shoulder to overhead from the rack. Heavy but efficient, the goal today is to focus on cycling the barbell and not “muscling the movement.” Black Tip 12min EMOM (due to equipment you may start on different exercises) Row 12/15 Cal

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Melinda MettenBlack Tip

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