06.07.2021
Focus:
Squat Mobility
Kb Swings
A) Front Squat 5 x 5 (Build Up)
B) WOD: 3 ROUNDS
– 400m Run
– 21 KB Swings @20/12kg
– 15 Air Squats
– 9 Burpees
08.07.2021
Focus:
Squat Mobility
A) Strict Shoulder Press 4 x 8 (Build Up)
B) WOD: 15 min EMOM
Min 1: 15 Wall Balls @6/4kg
Min 2: 15 Sit Ups (AbMat)
Min 3: 15 Ring Rows
09.07.2021
Focus:
Row Technique
Thrusters
WOD: 6 ROUNDS
– 500/400m row
– 9 Thrusters @32/22 kg
10.07.2021
Focus:
Deadlift and Hang Power Clean
WOD: PARTNER WOD
3 ROUNDS
– 40 Deadlifts
– 40 Push Ups
– 40 Hang Power Cleans
– 40 Knee 2 Elbows / Knee Raises
– 200m Run (together)
RX= 32/22 kg
1 works – 1 rests, follow the order, run together.
U1 Endurance
05.07.2021
Partner WOD:
WOD 1: AMRAP 14 min
– 12/8 cal Row
– 7 Burpees
Rotate per full round.
REST 2 min
WOD 2: AMRAP 14 min
– 200/160 m Ski
– 7 Russian KB Swings @20/12kg
Rotate per full round.
07.07.2021
WOD: Every 10 min x 4:
– 400m Run
– 20 DB Alternating Weighted Step Ups @2×15/10kg
– 15/10 cal Bike
– 10 Devil Press @2×15/10kg
TIME LEFT = REST
