WOD
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 power snatch + 1 v-up
- 2 power snatch + 2 v-up
- 3 ..
If you fail, plank until 8′
B)
- 8/5 cal row/bike
- 9/6 cal row/bike
- 10/7 …
Change every minute beetween row and bike
If you fail, fire chair until 8’
C)
- 3 burpee + 3 toes to bar
- 4 burpee + 4 toes to
- 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)