WOD
STRENGTH
Every 2’ for 6x
- 12 db lunges
- 20’’ side plank each side
PARTNERWOD
4 rounds
- 6 sync. db thruster
- 18 box jump over
- 6 sync. db thruster
- 12 burpee over dB
- 6 sync. db thruster
- 6 bar muscle ups
STRENGTH
Every 1’15’’ for 8x
- 20 single unders
- 20 crossover
- 20 double unders
WOD
3×4’ ON – 2’ OFF
AMRAP
- 3 wall walks
- 6 deadlift 100/70
- 12 wall balls
————————————————
PARTNERTUESDAY
ENDURANCESATURDAY 🙂
STRENGTH
3 rounds for quality
- 8 kb clean & jerk each side
- 10 kb front rack squat
- 8 kb high pull each side
WOD
10-9-8-7-…-2-1
- push press 50/35
- back rack lunges each leg
- pull ups
STRENGTH
every 1’30’’ – 8 rounds
- 1 high hang power snatch &
- 2 hang power snatch &
- 1 snatch balance
WOD
15’ EMOM
1. cal
2. overheadsquat 42.5/30
3. farmers carry 2×24/16
STRENGTH
12’ EMOM
1. 50 double unders
2. 10 hollow rocks
3. 30 fast singles / crossover
WOD
15’AMRAP
- 5-10-15-… cal
- 3-6-9-… wall balls
- 1-2-3-… deadlift 80/55
STRENGTH
3 rounds
- 8 db rows each side
- 10 (weighted) glute bridges
- 1’ plank
PARTNERWOD
AMRAP
- 50 db hang snatch
- 40 plate squat jumps
- 30/24 cal
- 20 partner sit ups
- 10 muscle ups