WOD 17.8.2020
4 Rounds for time
12 Toes to bar / L ups
12 DB thrusters @ 22.5/15kg per hand
WOD 18.8.2020
Every 3min for 18min
20/16 Kcal row
20 Russian swings @ 36/28kg
20 Push ups
All work must be completed under 2:30. If not possible, reduce reps evenly across all movements.
WOD 19.8.2020
5-5-5-3-3-3-1-1-1
Heavy lifting day! Be happy!
WOD 20.8.2020
3 Rounds for time
20 Pull ups
15 Power snatch @ 50/35kg
WOD 21.8.2020
20min AMRAP
30/22 Kcal bike/ski
10 Manmakers @ 15/10kg per hand
WOD 22.8.2020
6 Rounds for time, with a buddy
12+12 Overhead squats @ 45/30kg
10+10 Burpees over the bar
Buddy 1 does 12 OHS, buddy 2 does 12 OHS, 1 does 10 burpees, 2 does 10 burpees. That’s 1 round!
WOD 23.8.2020
5 Rounds for reps
60sec max wall balls @ 20/14lb
Rest 30sec
60sec max kcal row
Rest 30sec
Back Hall 6
Strength
17.8.2020
Low Bar Squat 5 x 6
Feet up Bench Press 5 x 5
Barbell bends 100 – 10 deadbugs every time you break
18.8.2020
Deficit Snatch Grip DL 3 x 8
Sumo Deadlift 5 x 5
Hipthrust 3 x 8
Half kneeling KB halo 3 x 10/10
Strength Lite
19.8.2020
Bench Press Technique
Bent Over Rows
STRENGTH WOD:
5 SUPERSETS:
– 5 Bench Presses @ RPE 7
– 8 Barbell Bent Over Rows @ 50% BW
– 30 sec side plank L/R
REST 90-120 sec.
Weightlifting
20.8.2020
Muscle Snatch 6x 3
Power Snatch + Hang Power Snatch 6x 2+1
Overhead Squats – superset with: 4x 6
Box Jumps 4x 6
22.8.2020
Hang Power Clean + Hang Clean 6x 2+1
Push Press 5x 5
Back Squats 4x 6
Front Delt Raise/ Side Delt Raise / Rear Delt Raise – superset with: 3x 10/10/10
Leg Raises 3x 10
