Sunday, April 21 – Saturday, April 27

Posted on April 20, 2019 by Jesse Cole

 

Sunday, April 21 – Rest Day

 

Monday, April 22

WOD Part 1: 12 Minute AMRAP

  • 10 Slamball Clusters(20/30)
  • 20 Sit-Ups
  • 200M Run

WOD Part 2: 12 Minute AMRAP

  • 10 Slamballs(20/30)
  • 5 Burpees
  • 200M Row or 400M Bike

*4 minute rest between WOD’s.

 

Tuesday, April 23

WOD: For Time

  • 800M Run
  • 30 Wall Balls(14/20)
  • 30 Toes to Rig
  • 30 Push-Ups
  • 400M Run
  • 30 Wall Balls(14/20)
  • 30 Toes to Rig
  • 30 Push-Ups
  • 800M Run

*Modify Run with 800M and 400M row

*30 minute time CAP

 

Wednesday, April 24

WOD: “Waterfall” for time

  • 10 KB Swings (35/55)
  • 15 KB Deadlift (35/55)
  • 20 Alternating DB Snatch(35/50)
  • 25 Box Jump (20/24)
  • 30 calorie Row or 30 calorie Bike (EP)

*20 minute time CAP

Mobility: Coach Led [x2]

  • 1 min Cobra Stretch
  • 1 min Child’s Pose
  • 1 min Downward Dog
  • 1 min Pigeon Pose, right
  • 1 min Pigeon Pose, left

 

Thursday, April 25

WOD: 4 Rounds for Time

  • 800M Run
  • 25 MB Thrusters(14/20)
  • 25 Step-Ups(20/24)
  • 25 MB Sit-Ups(14/20)
  • 25 Burpees

*30 Minute Time CAP

 

Friday, April 26

WOD: 24 Minute Ladder

5/10/5, 10/20/10, 15/30/15, 20/40/20, 25/50/25….

  • DB Shoulder to Overhead (35/50)
  • Double Unders
  • KB Deadlifts(35/55)

* Modify DU with 2:1 single skips, DB movements are performed with two DBs

 

Saturday, April 27

WOD: For Total Time

4 Rounds:

  • 400M Run
  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Air Squat

4 Rounds:

  • 200M Run
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*35 minute time cap.

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