WOD 24.8.2020
A) Gymnastics complex
10min EMOM:
Odd: 8-12 kipping ring dips
Even: 8-12 Ring swings
B) 3 Rounds for time
700m run
100 Double unders
WOD 25.8.2020
A) Deadlift
5 sets x 3 reps @ +-90%
B) Assault bike
50 Kcal for time. Plunge face first into the pain cave.
WOD 26.8.2020
16min EMOM
1st: 8 Power cleans @ +-70%
2nd: 15-20 Push ups
3rd: 12-16 Toes to bar
4th: Rest
WOD 27.8.2020
5 Rounds for time
5 Manmakers
Rest 20sec
8 DB thrusters
Rest 20sec
11 Double DB bent over rows
Rest 20sec
Rx: 22.5/15kg per hand
WOD 28.8.2020
2 Rounds for reps
5min max kcal row
Rest 90sec
5min max reps burpees
Rest 90sec
WOD 29.8.2020
20min AMRAP, with a buddy
20 Bar muscle ups / chest to bar /pull ups
20 Thrusters (50/35kg)
One works, one rests
WOD 30.8.2020
A) Snatch
15min to build up to a daily max.
Squat snatch of course!
B) 4 Rounds for time
15 Overhead squats @ 50% of A
400m run
Back Hall 6
Strength
24.8.2020
Double Paused Low Bar Squat 5 x 6
Feet Up Bench Press 6 x 3
Barbell Bends 100 reps
25.8.2020
Deficit Snatch Grip Deadlift 3 x 8
Paused Sumo Deadlift 6 x 3
Hip Thrust 4 x 8
Strength Lite
26.8.2020
CF LITE STRENGTH
Back Squat technique and mobility
STRENGTH WOD:
5-5-5-3-3-3-1-1-1*
Back Squat
* after each set perform 8-12 Push Ups
Weightlifting
27.8.2020
3 Position Cleans 6x 2
Power Jerk + Split Jerk from Rack 5x 3+1
Paused Front Squats – superset with: 4x 6
Plank 4x 60sec
29.8.2020
No Feet Snatch 6x 3
Drop Snatch 6x 3
Snatch Pulls 3x 6
Barbell Back Step Lunges 3x 8 each leg
Strict Press 3x 8
