WOD
STRENGTH
5 rounds
- 5 front squat
WOD
4 rounds
- 5 clean & jerk 60/42.5
- 10 burpee over the bar
- 5 hang squat clean
- 10 burpee over the bar
STRENGTH
Every 1’15’’ for 10x
- 1 power snatch &
- 1 hang squat snatch
WOD
4 rounds for time
- 30 wall balls
- 20 toes to bar
- 10 box jumps 30/24 in
STRENGTH
4 rounds für quality
- 3+3 around the world
- 12 L-sit leg lifts over kb
- 20 lat pull down
PARTNERWOD
14’ AMRAP
- 200m run together
- 10 partner deadlift 140/120/100
- 15 hspu (split as needed)
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FRIDAY – ENDURANCEWOD
! SUNDAY – BOX CLOSED !
ENDURANCEWOD
Every 3’ for 3x
A
- 200m run
- 20 t2b
B
- 20/15 cal bike
- 20 push ups
C
- 20 kb goblet squats 24/16
- 20 pull ups
each part – 3 rounds
2’ rest between abc
STRENGTH
3 sets
- 9 front squats – 4-2-4-0 &
- 20 mountain climbers
WOD
12’ AMRAP
- 12/9 cal row
- 9m db oh lunges L 22.5/15
- 9m db oh lunges R
- 12/9 cal row
- 1 rope climb
STRENGTH
WOD
Every 4’ for 4x
- 250 / 200m row
A: 15 kb swings 24/16 or
B: 12 alt. kb box step over
- 200m run
alternate between A & B