10.08.2021
Focus:
Deadlift technique and posterior chain warm up
A) Deadlift 4 x 6 (Build Up)
B) WOD: 10 min AMRAP
– 7 Push Ups
– 7 Pull Ups
– 14 Reverse Lunges @12/8kg
12.08.2021
Focus:
Box Jumps
KB Swings Practice
A) Sled Push 3 x 60m As Heavy As Possible
B) WOD: 5 ROUNDS
– 10 Box Jumps
– 15 USA KB Swings @16/12kg
– 400m Run
13.08.2021
Focus:
Row Technique
Push Press practice
WOD: FOR TIME
– 900/700 m Row
– 10 Push Press
– 10 Burpees
– 600/450 m Row
– 20 Push Press
– 20 Burpees
– 300/200m Row
– 30 Push Press
– 30 Burpees
RX= 32/22 kg
14.08.2021
Focus:
Devil Press technique
Kipping Swing practice
WOD: 4 ROUNDS
– 30 T2B / L-ups
– 30 Devil Presses @2×15/10kg
– 30 Air Squats
One works, one rests, follow the order.
U1 Endurance
09.08.2021
WOD: 7 ROUNDS
– 21 cal Row
– 15 Box Jumps
– 9 USA KB Swings @24/16 kg
11.08.2021
PARTNER WOD
FOR TIME
– 80 Alternating DB Hang Clean and Jerk
– 80 Air squats
– 1.1km Run
– 60 Alternating DB Hang Clean and Jerk
– 60 Air squats
– 700 m Run
– 40 Alternating DB Hang Clean and Jerk
– 40 Air squats
– 400m Run
RX= 22.5/15kg
Clean and Jerk, and Air Squats – split the reps, one works, one rest.
Run together.
