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.
