WOD
STRENGTH
Every 3’ – 4x
- 4 paused db bench press
(2’’ pause at the bottom)
WOD
15’ AMRAP
- 6 strict pull ups
- 9 front squats 50/35
- 12 v-ups
- 6 strict pull ups
- 9 power clean
- 12 v-ups
ENDIRANCEWOD
30’ AMRAP
- 400m run
- 20 deadlift 60/42.5
- 80 double unders
- 80m farmers carry
STRENGTH
Every 1’15’’ – 8x
- 1 clean pull &
- 1 below the knee power clean &
- 1 hang power clean
WOD
12’ AMRAP – 1-2-3-…
- wall walks
- power clean 70/50
- front squat
STRENGTH
4 sets of
- 8 elevated back rack lunges
WOD
10’ AMRAP
- 18 kb swings 24/16
- 12 box jumps
- 6 burpee
STRENGTH
deadlift
- 8-6-4-4
PARTNERWOD
2 rounds
- 30 cal row
- 30 db thruster
Then 2 rounds
- 30 cal bike
- 30 toes to bar
STRENGTH
12’ EMOM
- 6+6 pistols
- 10 hollow rocks
- 30’’ arch hold
WOD
40-30-20-10
- db box step up
- sit ups
4-3-2-1
- rope climb