Sunday 19th April
Technique Classes this week are Weightlifting on Thurs & Sat

Warm-up
3 rounds
5-10x burpees
10x heel drives each side
10x air squats
Metcon (Distance)
Sunday Runday

25min at an easy aerobic run. (record distance for run to wodify)

Rest 5 min

Then: 5x80m flat ground sprints with 90sec rest between reps.

*you can substitue hill sprints fro the flat ground sprints.

OR Solidarity Serious 20.4

Metcon (AMRAP – Rounds and Reps)

Solidarity Series – 20.4 Horsemen

AMRAP12:

3 Rounds
30x GTOH 10/5kg
30x Step Ups 20"

***SPLIT TIME***

3 Rounds
20x Thrusters 10/5kg
40x Double Unders

***SPLIT TIME***

Scaling:

Athletes may use a lighter load (any load will be acceptable for scaling)

Silvers scaled: Athletes may step onto a lower box. The athletes may perform step overs of the tape mark on the floor. Any reasonable scaling for participation will be accepted."

You may use any implement for the GTOH and Thruster that meets or exceeds the minimum weight for your division: weighted pipe, barbell, rucksack loaded with water bottles or tins etc that can be held in either or both hands. There is no maximum weight but the minimum load for your division must be observed.

Step ups may be performed onto any surface exceeding 20"" in height: the 3rd step in a flight will usually suffice.

If you have no rope for the double unders you may substitute these for jumps by taping a line on the floor and peforming two footed jumps across the line N.B. repetitions are counted on the jump forward ONLY. The jump backward across the line is to reset the rep and isn’t counted.

Sound Track: ""Fortunate Son"" – Creedence Clearwater Revival. Good music this week. Enjoy."