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4/18 WOD

Randy on a boat

Warm up – 5 inchworms 2/2;
10 frt lunges w Ext;
10 dip kick outs
Strength- hang snatch 3×3
WOD- 5 rnds
15 Snatches 75/55
21/15 cal row
Then 1 min rest…
10 min Amrap
10 OH squats
10 ring dips
10 ab mat

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4/17 WOD

Tabata this . .  (active recovery)

Warm up – 800 m row
10 T2B
8 donkey kicks
10band bicep/ press
Strength- open gym (after WOD)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

4/11 WOD

Another world Rotation

Warm up – 54 dubs
54 squats
54 ab mat
Skill- snatch squats 5×4
WOD- buy in – 800 meter
19 min AMRAP
5 back sq. 135/95
4 frt squats
3 pull ups
2 OH squats
1 snatch squat
OR cash out – 800 meter
*rest 1 min between rounds
**score=total reps

4/10 WOD

Don’t Stop

Warm up- 10 Db p cleans
10 t2b
10 Db deadlift
Mobility- shoulders
skill- chest 2Bar. (Chin over bar)
WOD- 2 rnds 4 time
400 meter run
15 burpees
5 pull ups
50 ab mat
15 box jumps overs
5 pull ups
50 air squats
15 burpees
5 rope climbs
50 lunges