WOD 31.05.2021
A) Tucked Front Lever Hold
Accumulate ± 3 min total hold.
CAP: 8
B) Negative Pull Ups 5 x 4 with 3-5 sec. down
CAP: 10
C) WOD: 5 ROUNDS
– 50 Double Unders
– 15 DB Thrusters @2×22.5/15kg
RX+ = 25 Triple Unders
WOD 01.06.2021
A) Build Up:
– Hang Snatch
3-3-3-2-2-2-1-1-1
CAP: 15
B) WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
– Strict Shoulder Press @43/30kg
* each time you break the set = 200m Run
RX+ = 50/35kg
WOD 02.06.2021
WOD: Every 6 min x 5:
– 400/300m Row
– 30 Weighted Box Step Ups @1×22.5/15kg
– 15 Push Ups
TIME LEFT= REST
RX+ = 10 Kipping HSPU
WOD 03.06.2021
A) 7 min EMOM:
– 10-12 Ring Rows
B) 7 min EMOM:
– 12-15 Floor DB Press
C) WOD: 9 min AMRAP
– 15 Devil Presses @2×22.5/15kg
– 15 L-Swings
RX+= Toes 2 Bar
WOD 04.06.2021
WOD: 6 ROUNDS
– 30 Back Squats
– 400m Run
– 15 Push Jerks
– 200m Run
RX= 50/35kg
RX+=60/40kg
WOD 05.06.2021
A) WOD: 10 min AMRAP
– 12 Box Jumps @24/20″
– 8 Ring Dips
– 4 Power Cleans @ 60/40
REST 3 min
B) WOD: 10 min AMRAP
– 10 Box Jumps @30/24″
– 6 Strict Ring Dips
– 2 Power Cleans @75/50kg
WOD 06.06.2021
A) For Quality:
– 5 x 8+8 Bulgarian Split Squats (Build Up)
– 5 x 8 Hanging Strict Knees 2 Elbow
CAP: 15
B:) WOD: FOR TIME
40-30-20-10
– Wall Balls @9/6kg
8-6-4-2
– Deadlift @120/80kg
Back Hall 6
Strength
31.05.2021
High Bar Backsquat 3×6
Face Pulls 3×12-15
Bench Press 3×6
Skull Crushers 3×8-12
01.06.2021
Conventional Deadlift 9×2
Chin Ups 5×3-5
Renegade Row 5×8-12
Weightlifting
03.06.2021
Clean Pull + Hang Power Clean 4×1+2
Power Clean + Front Squats 4×1+2
Push Press + Push Jerk / Split Jerk 4×1+2
