19.04
Good Weather
WOD: 24 min AMRAP
– 8 Push Ups
– 16 DB Snatches @22.5/15kg
– 8 Burpees
– 16/12 cals Row OR BIKE
Bad Weather
WOD: 24 min AMRAP
– 8 Push Ups
– 16 DB Snatches @22.5/15kg
– 8 Burpees
– 200m Run
20.04
Good Weather
A) 3 Supersets:
– 20 Hollow Rocks
– 20 Russian Twists (use plate)
– 20 Back Extensions
– 15+15 Side Plank Rise
B) WOD: FOR TIME
21-15-9
– USA KB Swings @24/16kg
– Goblet Squats @24/16 kg
– V-Ups
* after each set run 400m
CAP:18
Bad Weather
A) 3 Supersets:
– 20 Hollow Rocks
– 20 Russian Twists (use plate)
– 20 Back Extensions
– 15+15 Side Plank Rise
B) WOD: FOR TIME
21-15-9
– USA KB Swings @24/16kg
– Goblet Squats @24/16 kg
– V-Ups
* after each set run 400m
CAP:18
21.04
Good Weather
A) Strict Shoulder Press 5 x 3 (Build Up)
CAP: 12
B) WOD: FOR TIME
100 Push Press @43/30kg
* each break perform
– 10 Bent Over Rows
– 5 Burpees Over the bar
CAP:20
Bad Weather
A) DB Shoulder Press 5 x 8 (same weight across)
CAP: 12
B) WOD: FOR TIME
100 DB Push Press @2×22.5/15kg
* each break perform
– 10 Bent Over Rows
– 5 Burpees Over the DB
CAP:20
22.04
Good Weather
A) Front Squat 5 x 3 (Build Up)
CAP:12
B) Every 5 min x 5
– 400m Run
– 12 Box Jumps @20/14”
– 5 Deadlifts @ your last set of FSQ from part A
TIME LEFT = REST
Bad Weather
A) Double DB/KB Front Squat 5 x 8 (same weight across)
CAP:14
B) Every 5 min x 5
– 200m Run
– 12 Burpee Broad Jump
– 10 Double DB/KB Deadlift @AHAP
TIME LEFT = REST
23.04
Good Weather
WOD: FOR TIME
BUY IN: 1000m Row
THEN
3 ROUNDS:
– 700m Run
– 25 Burpees over the rower
– 30 Sit Ups
BUY OUT : 1000m Row
CAP:30
Bad Weather
WOD: FOR TIME
BUY IN: 700m Run
THEN
3 ROUNDS:
– 150 Double Unders / 300 Single Unders
– 30 Burpees
– 30 Sit Ups
BUY OUT : 700m Run
CAP:25
24.04
Good Weather
A) Carry – for Quality:
Double DB/KB – 2 rounds (400m walk x 2)
-100m farmers carry Left – Front rack carry Right
-100m farmers carry Left – Overhead carry Right
-100m farmers carry Right – Front rack carry Left
-100m farmers carry Right – Overhead carry Left
B) WOD: FOR REPS
4 ROUNDS
1 min max Push Ups
1 min max Air Squats
1 min max Double Unders / Single Unders
1 min REST
Bad Weather
A) Carry – for Quality:
Double DB/KB – 2 rounds (400m walk x 2)
-100m farmers carry Left – Front rack carry Right
-100m farmers carry Left – Overhead carry Right
-100m farmers carry Right – Front rack carry Left
-100m farmers carry Right – Overhead carry Left
B) WOD: FOR REPS
4 ROUNDS
1 min max Push Ups
1 min max Air Squats
1 min max Double Unders / Single Unders
1 min REST
25.04
Good Weather
A) Quality Work
3 position snatch – floor/knee/mid thigh
Work up to a heavy set
CAP:15
B) WOD: 10 ROUNDS
– 3 Power Snatches @60/40kg
– 25 Double Unders / 50 Single Unders
Bad Weather
A) 3 Supersets:
– 8+8 DB Single Arm Shoulder Press
– 12 Double DB Bent Over Rows
– 10+10 DB Split Squats
B) WOD: 10 ROUNDS
– 4 Devil Presses @2×22.5/15kg
– 25 Double Unders / 50 Single Unders
