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WOD – Tuesday 1 April 2014 – PLUS APRIL FOCUS/CHALLENGE OUTLINED!

So, this month we’re going to do something a little different and have set a month long focus for the skills/strength portion of the WODS each day…so here it is….

Strength/Skill – April Focus
Each day you come in to train in April, you’ll do one of the following three options in the 15mins prior to the WOD.  You’ll then alternate between the three options each time you come and train.  You will all be given a sheet of paper to chart your results.

1) Pull-Ups and Ring Dips – 3 x max sets of STRICT pull ups and 3 x max sets of ring dips.  One minute rest between each set.  You are to record your max set of each and the scale (ie. 10pull ups green band/8 ring dips blue band.

2) Unbroken Double Unders and 400m run time – in either order, you are to use the stopwatches to time your 400m run time and spend some time working on your double unders to then record your max UNBROKEN set.  You are to record this as your run time in minutes and seconds and your max unbroken double unders.

3) 5 x 5 Back Squats or Front Squats (alternate) off racks – off racks, use the time to do 5 x 5 of either front squats or back squats working to heaviest set of 5, record it as BS/kg or FS/kg.

WOD
4 x 4min AMRAPs with 1min rest between – record score in the rest minute and add up for one total rep score at the end (each round is 16reps)
3 x DL 70/50
6 x Push ups
9 x MB Twists 9/6

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