Archief voor april 2021

A Every minute on the minute for 7 minutes 5 front rack lunges 55/40 left & right 4 minutes rest & transition to B B Every minute on the minute for 7 minute 12-20 kettlebell swings 32/24 4 min rest & transition time to C C 500m row AFAP!

A = 40-30-20-10 double unders sit ups 4 min rest & transition to B B = 100 bent over rows for time 55/40

EMOM28 1st min = 13-20 single arm dumbbell power snatch 22.5/15 2nd min = 10-20 push ups 3rd min = 10-15 box jumps 24/20 4th min = rest

SURPRISE WOD!!!

50-40-30-20-10 calories row burpees V-ups

4 Rounds for time 400m run 40 overhead lunges 20/15 30 russian swings 32/24

Amrap 5 10 sumo deadlift high pull 30/20 20 abmat sit ups rest 4 min 3 rounds for time of 20 calories assault bike 15 sumo deadlift high pull 40/25 10 push press 40/25

EMOM 24 1e min = 15/10 calories assault bike sprint! 2e min = 5 shoulder press 55/37.5 3e min = 15-40sec hollow hold 4e min = rest

For time of: 10-9-8-7-6-5-4-3-2-1 power cleans 2-4-6-8-10-12-14-16-18-20 push ups

Amrap 15 10 front squats 62.5/45 15 overhead plate sit ups straight legs 10/5