WOD:
18.04 EASTER – CLOSED
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
20.04 20 min AMRAP:
– 5 Chest 2 Bar Pull Ups
– 6 Sandbag Over the SHoulder Clean @68/45kg
– 60 Double Unders
21.04 A) Build Up to a heavy complex:
1 Power Clean + 2 Front Squats + 1 Jerk (any style)
Cap: 15
B) WOD: 5 ROUNDS of MACHO MAN
– 3 Power Cleans
– 3 Front Squats
– 3 Jerks
RX=83/60kg
22.04 4 ROUNDS:
– 30/22 cal Echo Bike
– 20 Knee 2 Elbows
– 10 Man Makers @2×22.5/15kg
23.04 PARTNER WOD:
12 min AMRAP
– 20 Cal Ski Erg
– 20 Power Snatches
REST 2 min
12 min AMRAP
– 200m Run (together)
– 16 Overhead Squats
RX=43/30kg
24.04 A) ±12 min Ring Muscle Up practice
B) WOD: 6 ROUNDS
– 4 Ring Muscle Ups
– 8 Deadlifts @120/80 kg
STRENGTH:
18.04 EASTER – CLOSED
20.04 “Old School Strength”
A) Zercher Squat
B) Bamboo Bench press
C) Seated Arnold Press
WEIGHTLIFTING:
19.04
Muscle snatch 5×1
Snatch singles
Snatch Pull 5×2
21.04
Power Clean + push press 1+1
Clean+ Jerk 1+1
Front Squat 5×2
