04.20~04.26 WOD

04.20~04.26 WOD

Mon

For Time:

50 DB Deadlifts

4 Lap Run

50 Abmat Sit-ups (xDB)

3 Lap Run

50 Box Step-ups (xDB)

2 Lap Run

50 DB Thrusters

1 Lap Run

@40/25 lbs

 

Tues

20 sec ON – 20 sec ON – 20 sec OFF / 4 R

Heavy MB Squats – MB Hold (@top)

Pike Pushups – Pike Hold (slightly bent elbows)

V ups – Hollow Hold

Band Pulls – Band Pull Hold

 

Wed

For Time:

50-40-30-20-10

Bicycle Crunches (L+R=1)

Mountain Climbers (L+R=1)

Shoulder Touches (L+R=1)

Reverse Lunges (L=1)

 

Thurs

5 RFT

10 DB Devils Press

3 Lap Run

 

Fri

For Time:

21-18-15-12-9-6-3

Burpee

MB Slam Hold

Cal Row

 

Sat

Tabata Bottom to Bottom

Air Squat – Squat Hold @bottom

Lsit OH Press – OH Hold @top

Lying Scissor Kicks – Hollow Hold

Ring Row – Ring Row Hold @top

 

Sun

50 Abmat Sit-ups 

40 Heavy MB Pushups 

30 Heavy MB Squats

20 Heavy MB OTS

10 Wall Walks

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