4.12
run 4km
1km,3km结尾 8burpees,12pushups
2km,4km结尾 5塔克跳，15squart
result 33:12(compare to 3.30 35:09)

4.13
rest day

4.13-14
rest day

4.15
"7000磅大象" for time
70 50kg杠铃从地上到过头（power-clean & push press）
result 25:56 (compare to 3.21 27:35)

4.16
”TriBata“
For max reps,rest as you need
Tabata squats
Tabata jumping jacks
Tabata mountain climbers
result 396(114+172+110)
感受:mountain climers & jumping jack 两个新加入的动作，jj动作做的时候感觉小腿快抽筋，mc在前两个动作蹂躏下，呼吸有点不过来，中间停了几次，估计还没掌握要领。

4.17
skill:
15 min double under practice
wod:
walk 1min(6km/h)
run 3min(9km/h)
walk 1min(6km/h)
run 3min(9km/h)
walk 3min(6km/h)
run 3min(9km/h)
walk 1min(6km/h)
run 3min(9km/h)
walk 3min(6km/h)
run 3min(9km/h)
walk 1min(6km/h)
run 3min(9km/h)
walk 3min(6km/h)
run 3min(9km/h)
walk 1min(6km/h)
4.58km
270CAL

4.19
"Half The Man I Used To Be"今非昔比-
For time
50x Shoulder to overhead (1/2 bw) 40kg
50x Back squat (1/2 bw) 40kg
50x Bench press (1/2 bw) 40kg
result 14:58

4.20
10 rounds for time
10 sit-ups(abmat)
10 goodmorning 20kg
10 kbs 24kg
result 20:11 (compare to 4.6 21:42 )

4.22
rest day(洗车，抬水-农夫行走，搽车-深蹲)

4.23
12min AMRAP
2dl 100kg
5burpees
9kbs 24kg
result 7r(3.17 7round)

4.24
10 rounds for time
5 box jump 50cm
7 sumo HPDL 35kg
9 push press 35kg
result 18:14 (compare to 4.2 21:27)

4.25
"The Stinger"
Record time for each run
Run 1600m
Rest 4 minutes
Run 1200m
Rest 3 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minutes
Run 200m
result (10.58 7.59 5.21 2.39 1.12) all 5km 38.11

4.26
rest day

4.27
力量:
深蹲 120kg 5*1
wod:
"anderson"
20 min amrap
5burpees,10push ups,15abmat,20squart.
result 6r(6.11 6r 6airsquart )
身体没恢复。