WOD „tooth brashing“
A:

• 1000/800m skierg or
• 2000/1600m row or
• 3000/2400m bike

B:

8 rounds of:

• 1 rope climb
• 2 clean 80/55
• 5 strict handstand push up
• 20 du’s

Strength:
build up to a heavy backsquat
10-8-6-4-2-1

40 plank steps after each set

WOD „girlish„

9-15-21

• kettlebell swings 32/24
• chin ups
• hand release push up

ENDURANCEWOD TUESDAY

Strength:
20-16-12-8-5
strict press

WOD „mariana“
3 rounds of:

• 5 ring muscle up
• 20 toes to bar
• 20 overhead squats 50/35

WOD „heart“
in teams of two
A) 6 set of:

• 15 v-ups
• 15 wall ball
• 30 du’s

after 6 set 40 cal row – split as needed

B) 6 set of:

• 10 pull up
• 10 box jump overs
• 30 du’s

after 6 set 40 cal row – split as needed

C) 6 set of:

• 10 handstand push up
• 15 kettlebell power swings 24/16
• 30 du’s

after 6 set 40 cal row – split as needed

Strength:
10-8-6-4-6-8-10
back rack lunges

WOD „up and down“
20-15-10

• chest to bar pull up
• thrusters 20/15

20-15-10

• cal row
• ring dip

Strength:
find a heavy complex of:

• 3 power cleans &
• 3 front squats

WOD „nast y girl“
3 rounds for time:

• 50 air squat
• 7 bar muscle up
• 10 hang power cleans 60/42.5