Chipper for time
80 weighted sit ups
70 dbl unders
60 wall balls
50 KB swings
40 box jumps
30 calorie row
20 sumo DL Hugh pull
10 oh squat.
Thursday April 14th WOD
20min EMOM
Rd 1,3,5,7,9,11,13,15,17,19
3-5 Bear complex
Rd2,4,6,8,10,12,14,16,18,20
20 Bar jump over
10 chest to bar push-up
Wednesday April 13th
Partner Row
5rds 300m/200m (men/women)
Then
Burpee ladder 1-10 alternate
Skill:
Snatch
Muscle- Balance 1 and hold for 5 seconds 5x
Hang - Power 1 and 1 5x
Metcon:
18min AMRAP
5 power snatch
10 pull ups
20 dbl under
Tuesday April 12th WOD
Metcom: For time 20min AMRAP
10 wall ball sit ups
10 deadlifts 185/115, 155/95, 135/75
10 box jumps
10 K2E
10 ball slams 20/10
After each round add 1 to each exercise