Monday 23rd April – Sunday 29th April

 

Monday 23rd April – Sunday 29th April

  April 22, 2018

Monday 23rd April

A) Split Jerk 6×3 – build weight with perfect footwork
B) WOD – For time (14min time cap)
9-7-5-3-1 Clean and jerk 80/60kg
70-50-30-10-5 Double unders

Tuesday 24th April

A) Sumo Deadlift 4×6 AHAFA
B) WOD – x3 rounds through
1st min – AMRAP Cindy (5 pullups 10 push ups 15 squats)
2nd min – REST
3rd min – Ski 15/12 cals
4th min – REST
5th min – AMRAP Power Snatch 50/35kg
6th min – REST

Wednesday 25th April

 
A) AMRAP 18
4 push ups
6 squat cleans 60/42.5kg
8 toes to bar
Rest 6mins
B) 10 mins to find a 1RM Clean

Thursday 26th April

A) Back Squat 5×3 @85%
B) WOD – 2 rounds for time
400m run
12 push press 52.5/35kg
12 pullups
REST 1 Minute

Friday 27th April

A) Power Snatch + Hang Snatch 1 set every 90secs x7 sets AHAFA
B) WOD – 15mins AMRAP (4 rounds)
3 mins on 1 mins off – carry on where you left off
9 Russian Kettlebell swings 24/16kg
9 Burpee to target
9 DB Snatch 22.5kg/15kg
9 Box jumps

Saturday 28th April

TEAM WOD – in teams of 4 or 3
00:00 – 06:00 – Max distance ROW (use 1 rower) swap athlete every 250m or less
06:00 – 09:00 REST
09:00 – 15:00 – AMRAP – 2 working to complete total reps
10 down ups
15 Push Press 40/30kg
20 ab mat sit ups
25 Front squats 40/30kg
30 push ups
15:00 – 18:00 REST
18:00 – 24:00 – Find a 2rm thruster (all athletes)
24:00 – 27:00 REST
27:00 – 33:00 – Complete 2 rounds –  2 working to complete total reps
200m Run (all atheletes in team)
20 DB Hang Clean and press 22.5/15kg
40 Pull-ups
60 air squats
Remaining time max cals on BIKE (1 bike only) 

Sunday 29th April

A) 4x 16 – 24 alternating walking lunges KB front rack lunge
B) WOD – AMRAP 8mins
8 ring dips
12 DB deadlifts 22.5/15kg
16 wallballs

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