04.07
PARTNER WOD:
31 min AMRAP
– 40 Wall Balls
– 40 Deadlifts @ 60/45kg
– 40 Burpees over the bar
– 400m Burden Run*
Unload the barbell, each one take 1 plate, both run 400m mark, when
you back, you put backplate on the bar. If you chose to go with big+small
plates, you have to carry all of them.
Wall Balls, Deadlifts and Burpees – split – 1 works, 1 rests.
06.07
5 ROUNDS:
– 100 Double Unders
– 20 Push Ups
– 30/21 cal Echo Bike
– 25 Air Squats
– 400m Run
– 30 Sit Ups
08.07
BRING A FRIEND WORKOUT:
TEAMS OF 2:
28 min AMRAP
– 300m DB Farmers Carry 2×15/10kg (split)
– 20 cal Echo Bike (split)
– 30 Plate Ground 2 Overhead @1×15/10kg (split)
– 20 Burpees (split)
05.07
A) 10 min EMOM:
Min 1: 10-12 Barbell Floor Press ( Build Up)
Min 2: 8-10 Strict Press (Same Across)
B) “ANNIE”
50-40-30-20-10
– Double Unders
– AbMat Sit-Ups
07.07
A) Build up to a heavy complex of:
1 Power Clean + 1 Power Jerk (pause 2 sec at the dip and catch)
B) Every 30 sec for 12 min:
1 Power Clean + Power Jerk @ 70-75% of A.
08.07
4 ROUNDS:
– 400m Run
– 21 Front Squats @ 32/22 kg
– 21 Push-Ups
09.07
BUDDY WOD
FOR TIME:
– 75 DB Devil Press @ 2×15/10kg (Split)
– 200m KB Farmers Carry @ 2×16/12 (each)
– 75 DB Thrusters @ 2×15/10kg (Split)
– 200m KB Farmers Carry @ 2×16/12 (each)
– 75 Double DB Box Step ups @ 2×15/10kg (Split)
– 200m KB Farmers Carry @ 2×16/12 (each)
