Competitor WOD April Week 4
DAY 1
Buy In: double unders x 50 kipping ring dips x 20 Kipping T2B x 20 handstand walking x best of 2 mins Strength A. Power Snatch – EMOTM do 3 TnG reps @ 65% of 1 RM x 12. B. CG Bench press, 3 x 5, rest 90 seconds MetCon 10.8.6.4.2 UB DL @ 315 HSPU then 40 burpees 500m row
Day 2 Buy In: strict CTB chin up x 15 handstand walk x Best Effort in 2mins triple unders x max in 2 mins Strength A. Squat clean + split jerk @ 85% of 1 RM – 1 rep every 90 seconds for 12 reps B.1 Front Squat, 3.2.1, rest 1 minute B.2 CTB butterfly pull ups, 3 x 20 unbroken, rest 1 minute
Metcon 8 minute amrap 2 squat cleans @ 225/155 4 muscle ups then
3 minute amrap double unders Day 3 Skills 4 minute amrap handstand walk for distance -rest 30 sec.- 4 minute Row for calories -rest 30 sec.- 3 minute amrap cumulative L-sit hold -rest 30 sec.- 2 minute amrap rope climb -rest 30 sec. 1 minute amrap triple unders (rest 10 minutes) Metcon 100 kb swings @ 53/35 100 pull ups 100 double unders 100 OHS 95/65 Day 4 A. Split Clean Cluster, 1.1.1.1.1×3, rest 10 sec in between reps rest 2 minutes. B. Jerk cluster, 1.1.1.1×3, rest 15 sec., rest 2 minutes. CF Open workout 13.5 Practice: 15 Thrusters (115/75) 15 CtB pull ups -rest 1 minute x3 rounds]]>
