LITE:
19.04
A) Back Squat with 3 sec bottom pause 5 x 3 (build up)
Cap: 15
B) WOD: 5 ROUNDS
– 200m Run
– 16 DB Thrusters @2×15/10kg
21.04
A) Build Up to a heavy complex:
1 Power Clean + 2 Front Squats + 1 Jerk (any style)
Cap: 15
B) 5 ROUNDS of MACHO MAN:
– 3 Power Cleans
– 3 Front Squats
– 3 Jerks
Rx = 83/60kg
22.04
4 ROUNDS:
– 30/24 cal Row
– 20 Knee 2 Elbows
– 10 Man Makers @2×15/10 kg
23.04 PARTNER WOD:
12 min AMRAP
– 20 cal Bike Erg
– 20 Power Snatches
REST 2 min
12 min AMRAP
– 200m Run (together)
– 16 Overhead Squats
Rx = 43/30kg
ENDURANCE:
18.04 EASTER – CLOSED
20.04
45 min AMRAP:
– 1.4 km Run
– 2 km Row
– 30 Burpees Over the Rower
22.04: MIKKO’s TRIANGLE
39 min EMOM
Min 1: cal Ski Erg
Min 2: cal Row
Min 3: cal Bike Erg
Min 4: REST
Work on each station max 45 sec. Pick the same amount of cal for
each station that you can maintain for the entire workout. Has to be the
same number.
