05.04
Good Weather
Warm Up:
2 Rounds:
– 20 Alternating Lunges
– 10 Burpees
– 20 PVC Pass Through
– 10 Small Jumps from calfs on spot
WOD: FOR TIME
PART A)
– 21 DB Devil Press
– 400m Run
-15 DB Devil Press
– 400m Run
– 9 DB Devil Press
– 400m Run
REST HALF TIME OF PART A
PART B)
21-15-9
– DB Thrusters
– Burpees
RX=2×22.5/15kg
Bad Weather
Warm Up:
2 Rounds:
– 20 Alternating Lunges
– 10 Burpees
– 20 PVC Pass Through
– 10 Small Jumps from calfs on spot
WOD: FOR TIME
PART A)
– 21 DB Devil Press
– 400m Run
-15 DB Devil Press
– 400m Run
– 9 DB Devil Press
– 400m Run
REST HALF TIME OF PART A
PART B)
21-15-9
– DB Thrusters
– Burpees
RX=2×22.5/15kg
06.04
Good Weather
WOD A: 3 Supersets:
– 8 Tempo Goblet Squats 3-2-X-1
– 12 Cossack Squats (add weights if you can)
– 8+8 RDL
CAP:12
WOD B: 18 min AMRAP
– 200m Run
– 20 KB USA Swings @24/16kg
– 20 Air Squats
Bad Weather
WOD A: 3 Supersets:
– 8 Tempo Goblet Squats 3-2-X-1
– 12 Cossack Squats (add weights if you can)
– 8+8 RDL
CAP:12
WOD B: 18 min AMRAP
– 200m Run
– 20 KB USA Swings @24/16kg
– 20 Air Squats
07.04
Good Weather
WOD A: For Quality:
– 20 Russian Twists with plate
– 10+10 Side Hip Raise
– 15 Plate Sit Ups with Overhead Press
CAP:12
WOD B: FOR TIME
30-20-10-20-30
– Alternating Hang DB Power Clean and Jerk
– DB Reverse Lunges
RX=22.5/15kg
CAP:14
Bad Weather
WOD A: For Quality:
– 20 Russian Twists with plate
– 10+10 Side Hip Raise
– 15 Plate Sit Ups with Overhead Press
CAP:12
WOD B: FOR TIME
30-20-10-20-30
– Alternating Hang DB Power Clean and Jerk
– DB Reverse Lunges
RX=22.5/15kg
CAP:14
08.04
Good Weather
WOD A: Build up to a heavy set of 5 touch and go Power Clean
CAP:15
WOD B: Every 4 min x 4:
– 20/15 cal Row
– 8 Power Cleans @60/40kg
– 12 Push Ups
TIME LEFT = REST
Bad Weather
WOD A: Build Up to a heavy complex (double KB):
5 Kb Deadlifts + 5 Russian KB Swings + 5 KB Front Racks Squats
WOD B: Every 4 min x 6:
– 200m Run
– 16 Russian KB Swings @32/24kg
– 12 Push Ups
TIME LEFT = REST
09.04
Good Weather
WOD A: 4 sets of max reps lying DB floor chest press @2×22.5/15kg
CAP:12
WOD B: 14 min AMRAP
– 20/15 cal Row OR Bike
– 15 Russian KB Swings @24/16kg
– 10 Hand Release Push Ups
Bad Weather
WOD A: 4 sets of max reps lying DB floor chest press @2×22.5/15kg
CAP:12
WOD B: 14 min AMRAP
– 75 Double Unders / 150 Single Unders
– Russian 15 KB Swings @24/16kg
– 10 Hand Release Push Ups
10.04
Good Weather
WOD A: 10 min AMRAP
– 10 Bent Over Rows
– 10 Box Jumps @24/20”
REST 4 min
WOD B: 10 min AMRAP
– 10 Push Press
– 10 Weighted Box Step Ups @16/12kg
RX=43/30kg
Bad Weather
WOD A: 10 min AMRAP
– 10 Double KB Bent Over Rows
– 10 Box Jumps @24/20”
REST 4 min
WOD B: 10 min AMRAP
– 10 Double KB Push Press
– 10 Weighted Box Step Ups @16/12kg
RX=2×16/12kg
11.04
Good Weather
WOD: Every 2 min x 12:
– 30 Double Unders / 60 Single Unders
– 7 Double DB Deadlifts
– 5 Double DB Thrusters
RX= 2×22.5/15kg
Bad Weather
WOD: Every 2 min x 12:
– 30 Double Unders / 60 Single Unders
– 7 Double DB Deadlifts
– 5 Double DB Thrusters
RX= 2×22.5/15kg
