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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)

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