STRENGTH:
floor press
2×10 / 2×5 / 3×3

WOD „rope is dope“
for time

• 500m row
• 2 rope climbs
• 30 power snatch 40/27.5
• 2 rope climbs
• 10 wall walks
• 2 rope climbs
• 30 lunge steps
• 2 rope climbs
• 500m row

STRENGTH:
10′ OTM
2 squat clean & 1 jerk

WOD „be my bear“
12′ AMRAP

• 4 bear complex
• 8 burpee to target
• 16 ab mat sit ups

Strength:
EMOM 9′

• 15 plate v-ups
• hip thrust hold
• push up hold

WOD „less is more“

• 30 back squat 50/35
• 30 pull up
• 30 push up
• 20 front squat
• 20 chest to bar pull up
• 20 handstand push up
• 10 overhead squats
• 10 muscle up
• 10 strict handstand push up

Endurance Workout am Donnerstag, 22. August

Strength:
5 sets of

• 8 good Mornings &
• 4 side steps each

WOD „every minute“
partnerwod

• 50 power swingss 24/16
• 50 Partner wall ball 9/6
• 50 cal bike
• 50 thruster 42.5/30

every minute perform 5 synchro burpees

Strength:
find a heavy hang squat snatch for the day

WOD „grips“
buy in: 200 du’s

3 rounds:

• 12/8/6 ring muscle up
• 20 box jumps
• 20m one arm dumbbell overhead lunges

WOD „11“
A:

• row for calories

B: AMRAP

• 10 poer clean 40/30
• 20 cal skierg
• 30 box jump

C: 2′ on / 1′ off

• 12 pull up
• 12 kettlebell push press 16/12
• max reps du’s