17.08.2021
Focus:
Power Clean
Wall Balls Mobility
WOD: 18 min EMOM
Min 1: 5 Power Clean @52/32kg
Min 2: 15 Wall Balls @6/4
Min 3: 10 Burpees
19.08.2021
Focus:
Back Squat Technique
A) Back Squat 4 x 8 (Build Up)
B) WOD: 5 ROUNDS
– 18 Russian KB Swings @24/16kg
– 14 AbMat Sit Ups
– 200m Run
20.08.2021
Focus:
Row Technique
Goblet Squat Mobility
A) 4 Supersets:
– 15 DB Floor Chest Press @2×15/10kg
– 6-8 Strict Pull Ups (Banded)
B) WOD: Every 3 min x 4:
– 20/15 cal Row
– 10 Goblet Squats @16/12kg
21.08.2021
BUDDY WOD
Focus:
Man Makers Technique
Double Unders Practice
WOD: FOR TIME
100-80-60-40-20
– Double Unders / 2 x Single Unders
50-40-30-20-10
– Box Jumps
16-14-10-8-6
– Man Makers @2×15/10kg
Follow order, split reps however you like. One works, one rests.
U1 Endurance
16.08.2021
PARTNER WOD: 33 min AMRAP
-14 Deadlifts @ 72/52 kg
-16 Box Jumps Over
-18 cal AssBIKE
-20 Push Ups
Follow the order. Split reps however you like.
18.08.2021
WOD: 10 ROUNDS
– 4 Devil Presses
– 8 DB Box Step Ups Over
– 200m Row
RX = 2×15/10 kg
