WOD:
25.04
A) 3 Supersets:
– 12 Supinated Bent Over Rows (Build Up)
– 12 Barbell Floor Chest Press (Build Up)
Cap: 14
B) WOD: 13 AMRAP
2-4-6-8-10-etc.
Handstand Push Ups
After Each Set 12/9 cal Row
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)
27.04 KING’S DAY – CLOSED
28.04
3 ROUNDS:
– 25 Toe 2 Bar
– 50/40 cal Row
– 75 KB Russian Swings @24/16kg
29.04
30 min AMRAP:
– 400m Run
– 3 Rope Climbs
– 400m Run
– 6 Power Snatches @60/40kg
30.04
PARTNER WOD, For time:
– 4km Row ( intervals of 500m )
– 100 DB Thrusters @2×15/10kg ( Intervals of 10 reps )
– 100 Ring Dips ( intervals of 5 reps )
01.05
A) Build up to a heavy Hang Squat Clean
CAP: 15
B) WOD: 12 min AMRAP
3 Rounds
– 15 Hang Squat Cleans @45/30kg
– 100 Double Unders
Remaining time: max lateral burpees over the bar
Score = burpees
STRENGTH:
Start New Cycle !
25.04
Deadlift 10 x 10
Shoulder press 10 x 10
Optional: GHD Sit ups 3 x 20
27.04 KING’S DAY – CLOSED
WEIGHTLIFTING:
26.04
OH Squat 5×2
Snatch 1RM
28.04
Power Clean+ Push press 1+1
Clean+ Jerk 1RM
