Monday 4/1

Fitness

WOD

Cycle Benchmark

"Jon Snow"

For time

10 burpee pullups

20 db goblet squats (35/25)

30 situps

Run 400m

30 single arm db push press (35/25)

20 single arm db thrusters (35/25)

10 burpee pullups

Core

Tabata hollow rocks

Performance

WOD

Cycle Benchmark

"Jon Snow"

For time

10 burpee pullups

20 single arm db overhead squats (50/35)

30 toes to bar

Run 400m

30 single arm db push press (50/35)

20 single arm db thrusters (50/35)

10 burpee pullups

Core

Tabata hollow rocks

Competition

WOD

Cycle Benchmark

"Jon Snow"

For time

10 ring muscle ups

20 overhead squats (95/65)

30 toes to bar

40 calorie row

30 handstand pushups

20 thrusters (95/65)

10 bar muscle ups

Core

Tabata hollow rocks

This is the cycle benchmark. It is a chipper workout where the goal is to keep moving. If there is a movement or weight that will take you a long time to get through then drop the weight or do a different movement.