Thursday 27 April

STRICT PRESS
5 X 8 @ 50-55%
L1: 5 x 12 strict pullups
L2: 5 x 7 strict pullups / banded

WOD - 8 ROUNDS FOR TIME
8 Front rack lunge @ 42.5/30kg
8 shoulder to overhead
8 toes to bar / 10 knee raises
(if hands are bad, sub for 12 abmat sit ups)

Rx cap = 14 mins
Full cap = 20 mins

Wednesday 26 April - WOD and Scores - LN CrossFit Lincoln UK

SNATCH
1 squat snatch
1 hang squat snatch
1 snatch balance
1 ohs
Build to your heaviest

L2: Not able to overhead squat?
1 power snatch
2 hang snatch
Build to your heaviest, focus on FOOTWORK, and NO PRESSING

WOD - 9 min AMRAP

15 wallballs
15 kb swings @ 24/16kg

Rx = all sets unbroken
If you break/stuff up, you can restart that set.

Tuesday 25 April


BACK SQUAT
10-9-8-7-6 @ 50-55%
L1: 10-9-8-7-6 strict ring dips
L2: 5 X 6 ring dips, scaled
L3: 5 X 8 narrow grip press ups

WOD
7 plate sprawlers
7 kb snatches left @ 24/20kg
7 kb snatches right @ 24/20kg
7 box jumps @ 30/24"

Rx cap = 12 mins
Full cap = 18 mins

Friday 25 April

4 x 500m row
4 x 500m flat out, balls to the wall row.
REST 5 MINUTES between each attempt

Record each score.
Start the WOD as soon as everyone has finished rowing.

WOD
1 mile run (4 x 400m)
100 burpees
No time cap.
You either finish, DNF, or die. 

Friday 21 April

Strength -
5 x 11 deadlifts @ 45-50%
5 x 15 bar push ups

WOD - Fran of War
21-15-9-15-21
Thrusters @ 42.5/30kg
Pull-ups

Tuesday 18 April

Strength:
5 x 11 strict press @ 50%
5 x
L1: 3 legless rope climbs
L2: 10 strict pull-ups

WOD - Scary Mary

20 min Amrap

5 HSPU / 10 floor pressups
10 pistols / 15 air squats
15 pull-ups
20 double unders / 40 single unders

Thursday 13 April

Strength
1-10
Strict pull-ups
Ring dips


WOD


10-20-30
Snatches @ 42.5/30kg
Box jumps @ 24/20"
Run 400m after each set