WOD 29.07.16
5 Rounds
1 Min: 5 Back Squat @ 80% of 5RM
1 Min: 10 DB Thruster
1 Min: Rest
For time
75 Bar Facing Burpees
WOD 28.07.16
Snatch
5×1 @ 80%
5 Rounds
400m Run
20 Sit Up
10 Deadlift 100/70
WOD 27.07.16
3 Rounds [10 Min T.L]
5 Muscle-Ups [10 Ring Row or 10 STRICT Chin Up]
10 Squat Cleans 60/40
20 Box Jumps
rest 5 Minutes
3 Rounds [10 Min T.L]
21 Wall Ball
15 Toes-to-Bar
9 Power Snatch 50/30
WOD 26.07.16
2 Push Press + 1 Push Jerk
7 Sets, Ascending
100 Double Unders
75 KB Swings 24/16
50 Ring Dips
75 KB Swings 24/16
100 Double Unders
WOD 25.07.16
Front Squat
4×2 @ 90% of 1RM
6 Rounds
8 C2B Pull Up
15 mt Walking Lunge
WOD 22.07.17
EMOM 10:
1 Snatch Ascending.
EMOM 10:
3-5 Strict Handstand PushUps
*deficit if needed
EMOM 10:
3-5 Strict ChinUps/Ring PullUps
*weighted if needed
WOD 21.07.16
30 Ground 2 Overhead 40/30
1 km Run
50 Toes 2 bar
1 Km Run
100 Burpees
WOD 20.07.16
Power Clean + Hang Squat Clean
10 Minutes to Establish a Max
With a 20 minute Cap Complete:
50 Double Unders
20 Front Squat 30/20
50 Double Unders
20 ft Handstand Walk [Scale to 20 sec Handstand Hold]
50 Double Unders
20 Front Rack Reverse Lunges 30/20
50 Double Unders
200m Run
50 Double Unders
20 Dumbbell Snatches
50 Double Unders
WOD 19.07.16
Strict Press
5-5-3-3-1-1
21-15-9
Sumo Deadlift High Pull (30/20)
Box Jump Over
WOD 18.07.16
Back Squat
5-5-5-5-5
For time:
12-10-8-6-4-2
Push Press 40/30
Sit-Up
Pull-Ups
KB Swing 24/16
Air Squats
