HOME WOD - 18. April

HOME WOD 200418

'Coach Alines Choice'

Endurance: Wod originally by Kristi Eramo

10 Rounds in 2:00 of:

1 Hill/ Stair sprint

15 Airsquats

Jog down slowly

You should have at least 30 seconds of rest. Adjust the sprint distance accordingly :-)

Team: Complete a full round before switching.

12 Rounds:

10 Pushups

10 Jumps over partner

10 Dips

10 Jumping Lunges

10 Rounds:

8 Burpees

12 Situps

14 Hip Bridges

8 Rounds:

20 DU/ Jumping Jacks

20 Squat jumps

MetCon:

8 x 3:00:

40 Airsquats

20 Lateral Jumps o. object

10 Burpees

5 Manmakers with/ without weight

Rest until next interval. Add or remove reps if it’s too easy or too hard!

Buy-out:

100 Situps

Every 20 Situps do 10 V-ups (50 total)

CrossFit SYLB WOD:

For time:

50 dumbbell deadlifts (15/22.5kg) 50 AbMat sit-ups 50 box step-ups 50 single-arm thrusters (15/22.5kg)