WOD 24 Apr (AM)

24 Apr

7am

Strength: Box Squat 1RM

Assistance: assisted glute ham raises 3 x 10, band good mornings x 50

Metcon:

1 minute of max reps walking overhead lunges (men 20kg/women 10kg), 50 seconds rest

1 minute of max reps of weighted pull ups (men 12kg/women 5kg), 40 seconds rest

1 minute of max reps walking overhead lunges, 30 seconds rest

1 minute of max reps of weighted pull ups, 20 seconds rest

1 minute of max reps walking overhead lunges, 10 seconds rest

1 minute max reps of weighted pull ups

Post total reps to comments.

8am Foundations

Strength: deadlift 5-5-5

Strength/skill: pull ups

Skill: lunges/overhead lunges

Metcon:

1 minute of max reps walking overhead lunges (men 10kg/women 2.5kg), 50 seconds rest

1 minute of max reps of pull ups, 40 seconds rest

1 minute of max reps walking overhead lunges, 30 seconds rest

1 minute of max reps of pull ups, 20 seconds rest

1 minute of max reps walking overhead lunges, 10 seconds rest

1 minute max reps of pull ups

Post total reps to comments.

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