WOD 29.6.2020
Warmup
30 Air squats
20 Push ups
20 Box step ups
20 DB push presses
30 Lunges
A
For time
30 Double DB ground to overhead
30 Alternating front rack lunges
30 Box step overs
30 Alternating front rack lunges
30 Double DB ground to overhead
Rx = 22.5/15kg per hand
WOD 30.6.2020
Warmup
Power clean technique drills
Hollow rock x 20
Arch rock x 20
Push up x 15
A
15min AMRAP
15 Power cleans (45/30kg)
8 Thrusters (45/30kg)
12 Burpees
WOD 1.7.2020
17min AMRAP
8 Strict pull ups
20 Wall balls (9/6kg)
8 Strict pull ups
20 Deadlifts (90/60kg)
WOD 2.7.2020
A
Clean and jerk
Any style allowed. In 10min, build up to a heavy single.
B
21-15-9
Power clean (50% of A)
Ring dip
Ring row
WOD 3.7.2020
4 Rounds for time
500/400m row
20 Alternating DB snatches (22.5/15kg)
10 Burpee box overs
WOD 4.7.2020
20min AMRAP
5 Strict pull ups
10 Push ups
15 Air squats
5 Strict toes to bar
10 Push presses @ 30/20kg
15 Front squats @ 30/20kg
WOD 5.7.2020
4 Rounds for time
400m run
15 Overhead squats @ 40/27kg
60 Double unders
