26.8.2019 – Monday
WOD
a) Bench press 5-5-5-5-5 @ 70-80%
Max effort chin ups between the sets *scaled 5 eccentric chin ups
b) “Annie”
50-40-30-20-10 Reps for time
Double unders
Sit ups
Compare to 4.7.2016
27.8.2019 – Tuesday
WOD
a) 6 supersets (on every 3min)
6 deadlifts (start @60% and climb up to a moderate+ weight)
max strict handstand push ups
scaled elevated hspu, hspu from box
b) Tabata Dead Bug
28.8.2019 – Wednesday
WOD
a) AMRAP 12min
2,4,6,8,10,12… etc reps of
sumo deadlift high pulls 40/30
push press 40/30
box jumps 24/20
RX+ 50/40 & 30/24”
b) surprise finisher
29.8.2019 – Thursday
WOD
a) 6 sets for quality
(30sec on/30sec off)
max alt. pistols
max strict toes to bar
b) 3 rounds of
AMRAP 3min
20 wall balls 20/14
20 jump over ball
max cal bike
rest 3min
30.8.2019 – Friday
WOD
a) 4 rounds for time
400m run
15 DB movements 15/10
*1st DB burpee deadlifts
2nd DB burpee power cleans
3rd DB burpee power clean and jerks
4th DB burpee squat cleans
5th DB devils press
RX+ 22,5/15 kilo
b) tabata
side plank raises
31.8.2019 – Saturday
WOD
In teams of 2 for time
50,40,30,20,10 reps of
sumo deadlift high pulls 40/30
box jump overs 24/20”
thrusters 40/30
pull ups
RX+50/40
1.9.2019 – Sunday
WOD
a) Shoulder, Hip mobility & Overhead squat tech.practise
b) 5 rounds for time:
5 overhead squats 43/30
5 Ring Muscle ups
Scaled: 5 rounds for time
5 front squats 43/30
5 pull ups/10 jumping pull ups
5 push ups
