Week 14: 3 - 7 April

Monday, 3 March

Warmup/Skill: Double Under Flight Simulator
AMRAP 5 min
5-10-15-20...

WOD: For Time
100x DU
200m run
80x DU
400m run
60x DU
600m run
40x DU
800m run
20x DU
1000m run


Tuesday, 4 March

Strength: EOMOM 
6 Rounds
5x Deadlift @ 75%1RM + 15x Box Jumps

WOD: 'Diane' 21-15-9
Deadlift @225/155
HSPU


Wednesday, 5 March

WOD: 21-18-15-12-9-6-3
Cal Row over-rower burpee KB Swing @53/35 every round starts w/20m Sled push


Thursday, 6 March

Strength: Bulgarian Split Squat
5x6 each leg, on the 90 sec

WOD: 5 min AMRAPs with partners,

partner A: KB Swing
partner B: 100m run

1 min rest

partner A: over-shoulder slamball toss
partner B: 20m lunge walk

1 min rest

partner A: alternating KB snatch
partner B: 20m farmer's carry

Friday, 7 April

Skill: agility ladder stuff

Skill: 'leisurely' Box Jumps for height Rope Climbs

Core circuit:

3rounds, NFT

10x crunches 

10x leg raises 

10x toe touches 

10x leg tuck 

10x russian twist