ENDURANCE:
04.04
28 min AMRAP:
– 25/20 Kcal Row
– 25 Burpees to Target (Pull Up Bar)
– 25 Double DB Push Press @2×15/10kg
– 400m Run
06.04
PARTNER WOD
5 ROUNDS
– 700m Run ( both )
– 200m SandBag/Dball @45/35 kg (split and carry as you wish)
– 20 Sandbag Over the Shoulder Clean
2 MIN REST
08.04
Every 2 min x 7:
– 12/8 cal Echo Bike
– 6 Burpees
TIME LEFT = REST
REST 3 min
Run 3 x 700m with 85% EFFORT
Rest around 90 sec. Record your slowest time.
LITE:
05.04
A) Weighted Chin Ups 5-4-3-2-1-1
CAP: 12
B) WOD: 12 min AMRAP
– 8 Toes 2 Bar
– 40 Double Unders
07.04
A) ± 12 min Bar Muscle Ups Practice
B) 7 ROUNDS:
– 4 Bar Muscle Ups
– 8 Push Press @50/35kg
– 100m Run
08.04
30 min EMOM:
Min 1: 12 KB Swings @24/16kg
Min 2: 15/12 cal Row
Min 3: 12 Burpees
Min 4: 15/12 cal Echo Bike
Min 5: 12 Wall Balls @6/4kg
09.04
PARTNER WOD:
5 ROUNDS
– 200m DB Farmers Carry @2×15/10kg (Split)
– 20 Push Ups On DB (Split)
– 400m Run (together)
