ENDURANCEWOD
30′ AMRAP

• 12 burpees to target
• 400m row
• 18 wall ball
• 24 air squat
• 400m row

STRENGTH

• some core

WOD
OPENWOD PREP

20′ AMRAP

• 8 overhead lunges 42.5/30
• 8 burpees over the bar
• 8 overhead lunges
• 8 chest to bar pull up

STRENGTH
3′ EMOM

• 30″ handstand hold

3′ EMOM

• 20″ shoulder taps

3′ EMOM

• 3-4m handstand walk

WOD
5 rounds for time

• 20/14 cal bike
• 8m Handstand walk
• 5 deadlift 70% of 1rm
• 1′ rest

STRENGTH

• row 2k work – 2′ rest 1’30“

WOD
2’30“ AMRAP

• 9 push up
• 5 hang cleans 60/43

90″ rest

2’30“ AMRAP

• 9 push up
• 4 hang cleans

90″ rest

2’30“ AMRAP

• 9 push up
• 3 hang cleans

STRENGTH

• 5×5 back squat

WOD
9-15-21-27

• toes to bar
• dumbbell thruster 2×22.5 / 2×15

STRENGTH
squat snatch

• different start position
• then build up to 80% of 1RM

WOD
13′ AMRAP

buy in 750/500m row

• 30 dumbbell box step overs
• 5 squat snatch 80%
• 30 dumbbell box step overs
• 4 squat snatch
• …
• …
• 1 squat snatch

ENDURANCEWOD – SATURDAY