STRENGTH:
5x 10 cossack squats

WOD „fast and the fury“
4 rounds for time

• 15 squat snatch 45/30
• 400m run
• 15 pull up

STRENGTH:
stiff leg deadlift 6×5

WOD „random numbers“
2 rounds for time

• 22 wall ball
• 1020/820m bike
• 3 rope climb
• 30 back squat 40/25
• 40 sit ups

OPENWOD 20.2
20′ AMRAP

• 4 dumbbell thruster
• 6 toes to bar
• 24 du’s

STRENGTH:
10-8-6-4-2
squat clean

WOD „bad days“
3 rounds for time

• 10 toes to bar
• 20 kettlebell swings 24/16
• 30 pistols each
• 40 dus

WOD „all out“

9′ AMRAP

• 7 power clean 50/35
• 20 cal ski erg

9′ AMRAP

• 20 box jump overs
• 7 wall walks

9′ AMRAP

• 7 ring dips
• 20 cal bike

9′ AMRAP

• 20 squat jumps
• 7 shoulder to overhead

STRENGTH:
10′ EMOM

1. 40″ star plank li
2. 40″ star plank re
3. 40″ kettlebell single arm plank li
4. 40″ kettlebell single arm plank re
5. 40″ plank to push up

WOD „global gym“
15′ AMRAP

• 3 bear complex 50/35
• 15/12 cal row
• 30 burpee goblet squat
• 15 handstand push up

ENDURANCEWOD – WEDNESDAY