29.7.2019 – Monday
WOD
A) 3 sets (Max 10 min working time)
10-12 bulgarian db split squats/side
10-12 single leg romanian db deadlifts/side
B) 3 rounds of Amrap 3min
20 db hang clean and jerks 22,5/15
20 alt. db overhead lunges
max cal. Row
rest 3min
30.7.2019 – Tuesday
WOD
A) shoulder press (strict)
6@75%
4@80%
2@85%
6@77,5%
4@82,5%
2@87,5%
*ME strict toes to bar between the sets.
Scaled: Max strict leg raises high as possible.
B) For time: (Time cap 14 Min)
25,20,15,10,5 reps of
wall balls 20/14
box jumps 24/20
Kb swings 24/16
RX+ Wall ball 30/20 & Kb Swings 32/24
31.7.2019 – Wednesday
WOD
a) Emom 12min
1. 6 deadlifts @70%
2. 6 shoot through
b) Amrap 15min
5 sumo deadlift high pulls 40/30
10 sit ups
15 double unders
*add 5 sumo deadlift high pulls, 10 sit ups
and 15 double to each new round!
( 2nd round is 10 sdhp’s, 20 su’s, 30 du’s)
1.8.2019 – Thursday
a) Front squat
5@70%
1@80%
5@72,5%
1@82,5%
5@75%
1@85%
*ME strict pull ups between the sets
b) For time:
42,30,18 reps of
Assault bike (cal) Men 42,30,18cal/Women 35,25,15 cal
alt. db snatches 22,5/15
2.8.2019 – Friday
WOD
In teams of 2 for time:
400m run
20-2 reps of
power cleans 60/40
Parallel burpees over the bar
400m run
2-20 reps of
push jerks 60/40
toes to bar
400m run
RX+ 70/50 kilo
3.8.2019 – Saturday
WOD
a) 3 sets For quality:
10-12 ring push ups/parallette push ups
10-12 DB bent over rows AHAP
20-24 side plank raises/side
b) In teams of 2:
4 rounds for time:
15 pull ups
15 med ball cleans 20/14
15 box jump overs 24/20
4.8.2019 – Sunday
WOD
For time:
55/45 cal row
55 box jumps 24/20
55 Kb swings 24/16
55 burpees
55 Kb swings 24/16
55 box jumps 24/20
55/45 cal row
