ENDURANCE:
25.04
Buddy WOD, FOR TIME:
4km Row (intervals of 500m)
3.2 km Run (intervals of 400m)
120 Wall Balls (intervals of 10 reps)
27.04
Buddy WOD, FOR MAX cal/reps:
A) 12 min AMRAP
max cal Bike ERG
Switch every 30 sec
REST 2 min
B) 12 min AMRAP
max cal SKIERG
Switch every 30 sec
REST 2 min
C) 12 min AMRAP
max meter Run
Switch every 200m
29.04
A) 10 min EMOM:
Min 1: 15/12 cal Row
Min 2: 15 DB Deadlifts
REST 1 min
B) 10 min EMOM:
Min 1: 200m Run
Min 2: 15 DB Hang Cleans
REST 1 min
C) 10 min EMOM:
Min 1: 60 Double Unders
Min 2: 15 DB Push Press
Rx = 2x 15/10kg
LITE:
26.04
A) Weighted Pull Ups 4-3-2-1-1 (build up)
After each set perform 8-10 push-ups with negative down 3 sec.
CAP: 14
B) WOD: 8 ROUNDS
– 100 m Run
– max unbroken set of Pull Ups (any style)
28.04
3 ROUNDS:
– 25 Toe 2 Bar
– 45/35 cal Echo Bike
– 75 KB Russian Swings @24/16kg
29.04
30 min AMRAP:
– 400m Run
– 3 Rope Climbs
– 400m Run
– 6 Deadlift @70/50kg
30.04
PARTNER WOD, For time:
– 100 cal Echo Bike ( intervals of 10 cal )
– 100 DB Thrusters @ 2x 15/10kg ( Intervals of 10 reps )
– 100 Ring Dips ( intervals of 5 reps )
