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
Monday April 11th WOD
16.4.11
Warm up
3 rds
Rd1
250 row
20 air squats
250 row
10 burpees
Rd2
250 row
15 air squats
250 row
15 burpees
Rd 3
250 row
10 air squats
250 row
20 burpees
Mobility | Stretch
WOD
6 RFT
12 Front Squat
12 lateral bar jump overs
12 push press