Week 15: 11-15 Apr

Monday, 11 April

Warmup/skill: Agility ladder drills

WOD: 3 Rounds (with a Jump Rope)

60 sec Forward-rope Jump
60 sec Situps
30 sec Left foot Jump
30 sec Right foot Jump
60 sec Situps
60 sec Backwards-rope Jump
60 sec situps
60 sec Side-to-side Jumps
2 min Rest




Tuesday, 12 April

Skill: Box Jumps (10 min)
go for height, 2-3 reps



WOD: EMOM (16 min)

even: 5x Back Squat ~ 40-50%
odd: 6-8x Box jump (high)\






Wednesday, 13 April


WOD: 20 min Jackie
1000m row
45 Thrusters
30 Pullups




Thursday, 14 April


Skill: Handstand Progression


WOD: 6 RFT
200m run
10 handstand Pushup






Friday, 15 April


Skill: Deadlift
EOMOM
6-6-6-6-6-6


WOD: 'Grace'
30x Clean & Jerk (135)