26.04
Good Weather:
Focus:
Hang Squat Clean
KB Swing
WOD: 6 ROUNDS
– 5 Hang Squat Cleans @42/22kg
– 10 Push Ups
– 15 KB Swings @16/12kg
Bad Weather:
Focus:
Squat Mobility
KB Swing
WOD: 6 ROUNDS
– 10 Goblet Squat @16/12kg
– 10 Push Ups
– 15 KB Swings @16/12kg
27.04
Good Weather:
Focus:
DB Hang Power Clean and Jerk
WOD: 18 min AMRAP
– 50 Double Unders
– 14 DB Hang Power Clean and Jerk @22.5/15kg
– 10 Hand Release Push Ups
Bad Weather:
Focus:
DB Hang Power Clean and Jerk
WOD: 18 min AMRAP
– 50 Double Unders
– 14 DB Hang Power Clean and Jerk @22.5/15kg
– 10 Hand Release Push Ups
28.04
Good Weather:
Focus
Push Press
WOD: FOR TIME
100 Push Press @32/22kg
* each break perform
– 10 Bent Over Rows
– 5 Burpees
CAP:20
Bad Weather:
Focus
DB Push Press
WOD: FOR TIME
100 DB Push Press @2×15/10kg
* each break perform
– 10 Bent Over Rows
– 5 Burpees
CAP:20
29.04
Good Weather:
Focus
Deadlift
Double Unders
WOD: Every 2 min x 6
– 8 Deadlifts @62/42 kg
– Remaining time max Double Unders
Rest 1 min between
Bad Weather:
Focus
DB Deadlift
Double Unders
WOD: Every 2 min x 6
– 10 DB Deadlifts @2×22.5/15kg
– Remaining time max Double Unders
Rest 1 min between
01.05
Good Weather:
Focus:
DB Snatch
WOD: 20 min AMRAP
– 200m Run
– 20 DB Snatches @15/10kg
– 20 Box DB Step Ups @15/10kg
Bad Weather:
Focus:
DB Snatch
WOD: 20 min AMRAP
– 200m Run
– 20 DB Snatches @15/10kg
– 20 DB Lunges @15/10kg
