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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

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