CrossFit Tamarin

W.O.D. Tuesday 21.04

6 x 2’ intervals
200m run
Max cal row in remaining time

Rest 4’ between sets

W.O.D. Monday 20.04

Bench Press (Test week):
Work up to a 5 Rep Max

Time cap 10’

Emom 16’ for max reps:
- pistols
- ring muscle ups
- hspu
- pull ups

* start every minute with 6 v-ups

W.O.D. Friday 17.04

Back Squat
3x5 at 85% of 1 Rm
Rest 3’ between sets

For time:
15 thrusters
25/20 cal row
12 thrusters
25/20 cal row
9 thrusters
25/20 cal row

Time cap 12’

Rx: 61/43kg

W.O.D. Wednesday 15.04

Deadlift
3x5 at 85% of 1Rm
Rest 3’ between sets

For time:
30 toes to bars
30 power cleans
30/24 cals echo bike
20 toes to bars
20 power cleans
20/16 cals echo bike
10 toes to bars
10 power cleans
10/8 cals echo bike

Rx: 52/35kg

Time cap 18’

W.O.D. Tuesday 14.04

3 x 6’ amrap
30 wall balls
400 m run
Max cals in remaining time

Rest 3’ between sets

W.O.D. Monday 13.04

Bench Press
3x5 at 85% of 1Rm
Rest 3’ between sets

Amrap 12’
9 hspu
6 burpees
30 double unders

W.O.D. Thursday 9.04

Amrap 28’
7 kb swings 32/24kg
14 box jumps
7 strict toes to bars
200m run

W.O.D. Wednesday 8.04

Back Squat
3x5 at 83% of 1Rm
Rest 3’ between sets

5 rounds for time:
15/12 cal row
5 front squats
10 chest to bars

Rx: 102/70kg

Time cap 15’

W.O.D. Tuesday 7.04

4 x 4’ on 4’ off
12/10 cals echo bike
400m run
Max cals echo bike