26/04/24 - Fri

BASE

HSW Practice

Partner WOD

1,000m Run (Tgt)

5 Rds

20 Pull-up

30 Push-up

40 Sit-ups

50 Squats

*Share reps evenly

Buy-out: 1,000m Run (Tgt)

35min Cap

25/04/24 - Thu

BASE

Weighted Ring Dip

2 Sets

8 Reps @ 20%

6 Reps @ 40%

4 Reps @ 50%

- Rest as needed -

Partner Interval

Every 4min x5

3 RMU

6 Power Snatch (52.5/35)

12/9 Bike

*Partner B goes at 2:00

*Sc: 6 Seated RMU, 3 Banded or Jumping

24/04/24 - Wed

BASE

5 Sets

Squat Snatch + Hang Squat Snatch

70, 70, 75, 75, 80%

AMRAP 7

7 Box Jumps (24/20)

7 TTB

*Go in 2 Waves and send it. You're aiming for 10+ Rounds.