5.8.2019 – Monday
WOD
a) EMOM 12min
1-4. 3 power cleans (climbing)
5-8. 2 power cleans (climbing)
9-12. 1 power clean (climbing)
b) EMOM 10min
Pull ups/Push ups/Double unders
6.8.2019 – Tuesday
WOD
A) Front squat
5@72,5%
1@82,5%
5@75%
1@85%
5@77,5%
1@87,5%
B) 3 rounds for max reps
1min wall balls 20/14
1min ski erg (cal.)
1min Burpees
1min abmat sit ups
1min rest
7.8.2019 – Wednesday
WOD
A) Strict shoulder press
6@77,5%
4@82,5%
2@87,5%
6@80%
4@85%
2@90%
B) 2 rounds of
200m run
20 db power cleans 22,5/15
200m run
20 alt. db frontrack lunges 22,5/15
200m run
20 db push press 22,5/15
8.8.2019 – Thursday
WOD
A) for time
75 kb swings 24/16
75 goblet squats 24/16
75 box jumps 24/20
*athletes can partition reps as needed
B) establish 6min
kb goblet squat hold 24/16
*each break is 20 hollow rocks penalty
9.8.2019 – Friday
WOD
A) “Klepto”
4 rounds for time
27 box jumps 24/20
20 burpees
11 squat cleans 65/45
compare to 03.05.2014 (for the old school U1ers)
B) tabata
side plank hold
10.8.2019 – Saturday
WOD
In teams of 2
A) 5 rounds for time
14 chest to bar pull ups
28 alt. db snatches 22.5/15
42cal row
rx+ bar muscle ups
B) in teams of 2
AMRAP 7min
21 sit ups
*partner holds top of push up position
11.8.2019 – Sunday
WOD
A) 6 sets
4 deadlifts @70-80%
ME strict handstand push up after each set
B) AMRAP 12min
12 hang power cleans 40/30
12 push press 40/30
12 alt. overhead lunges 40/30
rx+ 50/35
scaled 30/20
