WOD
STRENGTH
work on a complex of:
- 1 snatch balance &
- 2 overhead squat
WOD
21-15-9
- overhead squat 42.5/30
- pull ups
STRENGTH
- 2×10 deadlift
WOD
5 rounds
- 2 wall walk
- 6 alternating dumbbell snatch
then
- 50 wall ball
then
5 rounds
- 6 alternating dumbbell snatch
- 2 wall walk
STRENGTH
10′ EMOM
- pistols
- hollow hold
PARTNERWOD
18′ AMRAP
- 6 devil press
- 2 rope climb
- 12 double dumbbell squats
STRENGTH
- complex of some p0wer cleans
WOD
- 150m sandbag run
- 30 box jump over
- 20 toes to bar
- 10 power clean 60/42.5
- 20 toes to bar
- 30 box jump over
- 150m sandbag run
WOD
3 rounds of:
2′ AMRAP
- 15 air squats
- 10 burpees
- max cal
2′ rest
2′ AMRAP
- 15/12 cal
- 10 air squats
- max burpees
2′ rest
2′ AMRAP
- 15 burpees
- 10/7 cal
- max air squat
STRENGTH
10′ EMOM
- 1 tempo pause back squat
WOD
3 rounds of:
- 20 pull up
- 20 dumbbell box step overs
- 20 dips