WOD2017-08-18T15:33:08+02:00

WOD

12. August 2022|

STRENGTH
push press

  • 10′ to find your daily 3rep max
  • 4 x 3 @ 80% of 3rep may

WOD
21-15-9

  • power clean 50-35
  • pull up
  • shoulder to overhead

11. August 2022|

STRENGTH
some rounds of

  • 8 burgarian split squat each
  • 8 single leg deadlift each

WOD
4 x 3′ AMRAP – 1′ rest between

A:

  • 6 burpees
  • 8 dumbbell overhead squat 22.5/15
  • 10 alternating dumbbell snatch

B:

  • 6 alternating dumbbell hang & jerk
  • 8 dumbbell oh lunges
  • 10 sit ups

 

10. August 2022|

STRENGTH

  • core finisher

WOD
20′ EMOM

  • 10 kettlebell snatch left & 5-10 burpees
  • 50 du’s
  • 10 kettlebell snatch right & 5-10 burpees
  • max cal row
  • rest

9. August 2022|

STRENGTH
squat snatch

  • 10′ to find your max of the day
  • 5×1 pause snatch @ 70-80% of 1 rep max

WOD
15′ AMRAP

  • 1 wall walk
  • 3 overhead squats 42.5/30
  • 5 strict pull up

 

8. August 2022|

ENDURANCEPARTNERWOD
30′ AMRAP

  • 400m run
  • 80 wall ball 9/6
  • 60/48 cal bike
  • 40 teos to bar

7. August 2022|

PARTNERWOD
20 rounds for time

  • 1 wall walk
  • 3 deadlift
  • 6 dumbbell box step up 2×22.5 / 2×15

200m run together after each
person has complete 1 round

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