03.08.2021
Focus:
Push Press
A) 4 Supersets:
– 15 DB Floor Press (Build Up)
– 15 Hollow Rocks
B) WOD: Every 3 min x 6:
– 15/12 cal AssBike
– 15 Push Presses @ 42/22kg
TIME LEFT = REST
05.08.2021
Focus:
Front squat mobility and position
Double Unders Practice
A) Front Squat 4 x 6 (Build Up)
B) WOD: 10 min AMRAP
– 15 KB Russian Swings @24/16kg
– 45 Double Unders / 90 Single Unders
06.08.2021
Focus:
DB Snatch
WOD: Every 6 min x 5:
– 20/14 cal AssBike
– 200m Run
– 12 Alternating DB Snatches @ 15/10kg
– 6 Burpees
TIME LEFT = REST
07.08.2021
Focus:
Mobility for squat and shoulder
BUY IN:
70 Wall Balls @6/4kg (Split)
THEN
15 min AMRAP – I go = You go = rotate per full round:
– 4 DB Up Downs
– 4 DB Front Squats
– 4 DB Push Press
THEN
700 m Run (Together)
RX=2×15/10kg
U1 Endurance
02.08.2021
WOD A:
AMRAP 2 min x 3:
– 20/15 cal Row
– remaining time max Burpees
REST 1 min
WOD B:
AMRAP 2 min x 3:
– 15/10 cal Skierg
– remaining time max Double Unders / Single Unders
REST 1 min
WOD C:
AMRAP 2 min x 3:
– 200m Run
– remaining time max Double Unders / Single Unders
REST 1 min
04.08.2021
WOD A: FOR MAX CAL – SPRINT
Tabata AssBike
REST 2 min
WOD B: FOR TIME
– 1100 m RUN
– 20 Burpees
– 700 m Run
– 30 Burpees
– 400m Run
– 40 Burpees
REST EXACTLY 4 min
WOD C: FOR TIME
Sprint the amount of cal you completed in part A. Be honest and do the
work on part A as it supposed to be done. No easy ride for a picnic to the
park so you can have less cals to complete in part C.
