Strength:
8′ EMOM

• 10 strict toes to bar
• 50″ plank hold

WOD „Ms. Charles“:
AMRAP 15′

• 4 bear complex
• 6 wall walks
• 8 v-ups
• 10 pistols

Strength:
8′ OTM
8 overhead squats

WOD „fancy“:
20′ EMOM

1. 10 strict pull ups
2. 5 one leg desk squats each
3. 20 push ups
4. 20 wall balls
5. 5 rest

Strength:
v-ups &
arching pass trough

WOD „barring“:

• 50 alternating back rack lunges 60/40
• 40 push jerk
• 30 toes to bar
• 20 squat cleans
• 10 bar muscle up

Strength:
6′ OTM
5 strict or 8 kipping handstand push up

WOD:
every 4′ for 16′

• 15/11 cal bike
• 20 dumbbell snatch 20/15
• 30 backsquat 30/20
• 3 ring muscle up

Strength:
4 x 6 deadlift

WOD:
7′ ARMAP

• 6 powersnatch 45/30
• 8 pull ups
• 5m dubbell frontrack lunges (each) 20/15

2′ rest

6′ AMRAP

• 50 du’s
• 10 overhad squats 20/15
• 1x short track run

Strength:
10′ EMOM

• 6 push press
• 12 ring rows

WOD „hurry“:
3-6-9-12-…

• hang clean 40/25
• one arm kb squats (each)
• toes to bar