WOD

MO 12.4

by

A) Complex with x2 DB
E2:30MOM 15
5 deadlifts
4 Hang power cleans
3 hang squat cleans
4 front squats
5 STOH
Rx 27.5/22.5
*doesn’t need to be unbroken.

B) 5 x 20m Walking lunges
AHAP
Rest 2-3mins after each set.

DI 13.4

by

AMRAP 40

20 burpees
20 DB SA STOH (30/22.5)
30 penguin jumps
30 dB SA Deadlifts
1000m run or 800m row

MI 14.4

by

Team of 2

2 rounds for time:
120 cal bike (-15 per female)
60 burpee box jump overs
30 Power Cleans (60/40)
Tc 35 mins
Goal sub 27 mins/ experienced.

DO 15.4

by

A) Rowing intervals
1 min on 1 min off
2 on 2 off
3 on 3 off
4-4
3-3
2-2
1-1
Max calories

B) 3x
1min plank
1min handstand hold
( get it done! Rest as needed)

FR 9.4

by

Team wod

300 DU (Penguin jumps)
200 cal row
100 Burpee box jump overs
200 cal row
300 Du
*1 person always runs 200m, swap after every 200m!
*no single unders today

SA 10.4

by

Saturday:

A) AMRAP 6
Sets of 10, goblet squats.
Rx 16/24

Rest 4 minutes

B) AMRAP 6
Sets of 15
Kbs- US
Rx 16/24

Rest 4 mins

C) AMRAP 12
20 KB-sdlhp
200m run
20 kb reverse lunges
200m run

SO 4.4

by

Homewod

A: Tabata Push ups
Rest 1min
Tabata squats
Rest 1 min
Tabata sit ups
Rest 1 min
Tabata Plank
Rest 1 min
Tabata burpees