STRENGTH

12’ work on

• 1 length banded sprint &
• 1 length frog jump

PARTNERWOD

2 rounds for time

• 10 chest to bar pull up / (bar muscle up)
• 30 partner wall ball
• 50 partner mb sit ups
• 30 partner wall ball
• 10 hspu

STRENGTH

Every 1’30’’ for 10 rounds

• 1 above the knee power clean &
• 1 below the knee power clean &
• 1 power clean

WOD

21-15-9

• kettlebell box step up
• kettlebell taters 24/16
• 80 du‘s

ENDIRANCEWOD

8’ EMOM
A)

1. 1 power snatch + 1 v-up
2. 2 power snatch + 2 v-up
3. 3 ..

If you fail, plank until 8′

B)

1. 8/5 cal row/bike
2. 9/6 cal row/bike
3. 10/7 …

Change every minute beetween row and bike
If you fail, fire chair until 8’

C)

1. 3 burpee + 3 toes to bar
2. 4 burpee + 4 toes to
3. 5 …

If you fail, dead hang until 8’

Rest 3′ between sets

STRENGTH

8’ EMOM

• 12 kb/ db farmers lunges
• 8 kb / db deadlift

WOD

8’ AMRAP

• 20 db thruster 22.5/15 (10 each side)
• 20 Box jump

rest 3’ 3 rounds (T’cap 8’)

• 20 db snatch 20/15 (10 each side)
• 10 t2b + pull up

Remaining time until 8’

• AMRAP burpee

————————————————————-

ENDURANCEWOD – TUESDAY

PARTNERWOD – THURSDAY

STRENGTH

Every 2’ – 5x rounds

• 10 deadlift @~70%

WOD

“Annie”
50-40-30-20-10

• double unders
• sit ups

Then:
3 rounds

• 21 double unders
• 15 kb swings 32/24
• 9 push ups

STRENGTH

build to today’s heavy;

• 1 power snatch &
• 1 hang power snatch

WOD

Every 2’ for 7 rounds

• 5 power snatch 42.5/30
• 7 box jumps
• 9 hand release push ups / (hspu)