06.04
Good Weather:
Tabata CORE 1:
– Plank
– Hollow Hold
Tabata CORE 2:
– Side Plank L
– Side Plank R
WOD B: 15 min AMRAP
– 50 Double Unders / 100 Single Unders
– 20 KB USA Swings @16/12kg
– 15 Air Squats
Bad Weather:
Tabata CORE 1:
– Plank
– Hollow Hold
Tabata CORE 2:
– Side Plank L
– Side Plank R
WOD B: 15 min AMRAP
– 50 Double Unders / 100 Single Unders
– 20 KB USA Swings @16/12kg
– 15 Air Squats
07.04
Good Weather:
Focus:
KB Snatch
Hollow hold and rocks
WOD: Every 4 min x 5:
– 20 KB Snatches @16/12kg
– 20 Burpees over the KB
TIME LEFT = REST
Bad Weather:
Focus:
KB Snatch
Hollow hold and rocks
WOD: Every 4 min x 5:
– 20 KB Snatches @16/12kg
– 20 Burpees over the KB
TIME LEFT = REST
08.04
Good Weather:
Focus:
Deadlift
Hang Power Clean
WOD: 5 ROUNDS
– 15 Deadlifts
– 12 Hang Power Cleans
– 9 Push Ups
RX=42/22kg
Bad Weather:
Focus:
KB Deadlift
Squat Mobility
WOD: 5 ROUNDS
– 15 KB Deadlifts
– 12 KB Goblet Squats
– 9 Push Ups
RX=16/12kg
10.04
Good Weather:
Focus:
DB Thrusters
WOD: 18 min AMRAP
– 15 DB Thrusters @2×15/10kg
– 16 AbMat Sit Ups
– 17 Plate Ground to Overhead @15/10kg
Bad Weather:
Focus:
DB Thrusters
WOD: 18 min AMRAP
– 15 DB Thrusters @2×15/10kg
– 16 Strict Sit Ups
– 17 Plate Ground to Overhead @15/10kg
