ENDURANCEWOD

Every 7’ for 4x

• 30/24 cal
• 20 burpee to target
• 10 shuttle run 2×7.5m

STRENGTH

5 rounds

• 3 deadlift &
• 5 strict toes to bar

WOD – openwod 19.4

3 rounds

• 10 snatches 42.5/30
• 12 burpee over the bar

3’ rest
3 rounds

• 10 bar muscle ups
• 12 burpee over the bar

STRENGTH

Every 2’30’’ – 5x

• 1 clean pull &
• 1 squat clean &
• 2 push jerk

WOD

Every 3’ – 4x

• 20/16 cal row
• 15 db shoulder to overhead

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ENDURANCEWEDNESDAY

PARTNERFRIDAY

STRENGTH

3 sets of

• 15’’ hs hold
• 30’’ hollow hold
• 15 kb swings (heavy)

WOD

Openwod 19.3 – for time

• 60m db oh lunges
• 50 db box step up
• 50 strict hspu
• 60m hs walk

STRENGTH

every 2’ – 5x

• 5 back squats &
• 5 plate squat jumps

WOD

For time

• 40 cal bike
• 40 synchro db snatch
• 40 cal row
• 40 synchro db goblet squats
• 40 cal ski
• 20 synchro devil press

STRENGTH

Every 2’30’’ – 6x

• 4 deadlift  @ 65-70% of 1RM

WOD

2x 6’ AMRAP – 2’ rest

• 2 rope climb
• 8 toes to bar
• 16 pistols