HOME WOD - 11. April
HOME WOD 200411
'Coach Alines Choice'
Endurance: For time:
2 k Run
20 Box/ broad Jumps
10 Jumping Lunges
5 Burpees
1 k Run
20 Box/ broad Jumps
10 Jumping Lunges
5 Burpees
500 m Run
20 Box/ broad Jumps
10 Jumping Lunges
5 Burpees
250 m Run
20 Box/ broad Jumps
10 Jumping Lunges
5 Burpees
Team: With a partner, one person works:
50 Situps
100 DU/ Jumps onto a flat object
50 Situps
200 Airsquats
50 Situps
300 Walking Lunges
50 Situps
300 Walking Lunges
50 Situps
200 Airsquats
50 Situps
100 DU/ Jumps
Directly into Amrap 7’
Max. meter Handstandwalk/ Bearwalk or second Handstand Hold
-> Same thing: only one person works at a time!
Metcon: Sixpack-Saturday!
Emom 20’
1. 16 alternating v-ups
2. 25 Situps
3. 25 sec side plank L, 25 sec side plank R
4. 10 Leg raises (hold onto something over your head, keep a nice hollow position, go slow, stop slightly above the floor and lift butt off floor at the top)
5. Rest
Chipper For Time:
50 Goblet Squats
50 Deadlifts
50 Shoulder to Overhead
50 Wallballs/ Thrusters
50 Burpees
50 Lunges
50 Situps
50 Snatches
50 Pullups/ Swings/ Rows
Use whatever you have, DB/ BB etc.
CrossFit SYLB WOD:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time Cap: 15min