This week’s read: How Much Food Should I Eat?
WOD | 10.04.2023
Murph
WOD | 11.04.2023
AMRAP In 20 Minutes Of:
15/12 Cal Bike
5 Deadlifts 140/100kg
30 Crossovers
15 GHD Sit Ups
WOD | 12.04.2023
A. 15 Minutes Skill Work:
Handstands
B. Ascending Ladder In 12 Minutes Of:
1, 2, 3… etc. Deficit Handstand Push Up
2, 4, 6… etc. Box Jumps 30/24in.
WOD | 13.04.2023
A. Front Squats
4-4-4-4-4
B. For Time:
100 Wallballs 9/6kg
450 Double Unders
* Partition however you want
WOD | 14.04.2023
6 Rounds For Time Of:
5 Muscle Ups
10 Kettlebell Swings 32/24
15/12 Cal Row
Rest 2 Minutes
WOD | 15.04.2023
3 Rounds For Time Of
800m Run
40 Burpees
Accessory work:
EMOM For 12:
1. Top of Dip hold 20-30 sec
2. Bottom of Dip Hold 20-30 sec
3. L-sit 20-30 sec
4. Chin over bar hold 20-30 sec
WOD | 16.04.2023
MCF PowerLift-Off
