WOD:
09.05
A) Strict Chest to Bar Pull-Ups 5 x 4
B) WOD: 15 min AMRAP
– 500/400m Row
– 20 Wall Balls @9/6kg
– 10 Burpees Box Jump @24/20”
10.05
A) DB Bench Press 4 x 15 (Build Up)
After each set perform 12-15 Banded Pull Aparts
B) WOD: FOR TIME
15-12-9
– HandStand Push Ups
– Ring Dips
– Push Ups
11.05
A) Deadlift 5 x 4 (Build Up)
B) WOD: 3 ROUNDS
– 8 Deadlifts @ 140/100 kg
– 30 T2B
– 200m Run
Finisher: 40 Banded Biceps Curls
12.05
A) Hang Squat Clean 5 x 2 ( Build Up)
B) WOD: 5 ROUNDS
– 16 Alternating Pistol Squats
– 8 Strict Press @40/28kg
Finisher: 50 Badned Triceps Extension
13.05
WOD: 4 ROUNDS
– 700m Run
– 25 Russian KB Swings @32/24kg
– 500/400m Row
– 25 AbMat Sit Ups
14.05
PARTNER WOD
FOR TIME
– 100 Push Ups
– 150 Double Unders
– 100 Pull Ups
– 150 Double Unders
– 100 Air Squats
– 150 Double Unders
– 100 Devil Press @@2×15/10kg
– 150 Double Unders
Follow the list. Split work however you like.1 works, 1 rests.
15.05
A) 3 Supersets:
– 10+10 Bulgarian Split Squats
– 10+10 1 Arm Seated DB Shoulder Press
B) WOD: 14 min EMOM
Min 1: 3 Sandbag over the shoulder clean @68/45kg
Min 2: 2 Rope Climbs
STRENGTH:
09.05
Deadlift 6×6
Shoulder press 6×6
Optional: Seated Alt.Kb press rack hold
11.05
Back squat 8×8
Bench Press 8×8
Optional: GHD hip extentions
Advanced: Single leg GHD extentions
WEIGHTLIFTING:
10.05
Power Position Clean 3 Reps
Push Press 3 reps
Front Squat 4×4
12.05
Snatch Balance 3 reps
Power Position Snatch 3 Reps
Snatch Pull 5×3
