WOD 28.06.2021
A) Strict Chest to Bar Pull Ups 5 x 5
CAP: 10
B) WOD: 10 ROUNDS
– 8 Strict Press @empty barbell
– 6 Toes 2 Bar
– 30 Double Unders
WOD 29.06.2021
A) 3 Supersets:
– 10 Renegade Rows
– 10 Anchored Sit Ups (add weight if possible)
– 10+10 Side Hip Lifts
CAP:14
B) WOD: FOR TIME
100 Back Squats @61/43 kg
Each break – 15 Burpees Over the Bar
WOD 30.06.2021
A) Build Up to a heavy complex of POWER SNATCH
Floor – below knee – above knee
CAP: 15
B) WOD: 4 ROUNDS
– 9 Hang Power Snatches @43/30kg
– 21/15 cal AssBike
WOD 01.07.2021
A) Bench Press 5 x 5 (Build Up)
*after each set perform 15-20 Banded Pull Aparts
B) WOD: 3 ROUNDS
– 400m Run
– 20 Air Squats
– 30 USA KB Swings @32/24kg
WOD 02.07.2021
METCON FRIDAY
WOD: 7 ROUNDS
– 500m Row
– 7 Hang Power Cleans
– 7 Thrusters
RX=61/43 kg
WOD 03.07.2021
PARTNER WOD
WOD: 22 min AMRAP
– 200m Run (Together)
– 30 Push Ups (Split)
– 20 Pull Ups (Split)
– 10 Deadlifts @110/75kg (Split)
WOD 04.07.2021
A) 2 x 200m Front Rack Double KB Carry AHAP
CAP: 12
B) WOD:
6 min AMRAP:
3 Rounds:
– 10 Box Jumps @ 24/20′
– 10 DB Push Press @2×22.5/15kg
REMAINING TIME MAX KCAL ROW
REST 3 min
6 min AMRAP:
3 Rounds:
– 8 Burpee Box Jumps @ 24/20′
– 8 DB Devil Press @2×22.5/15kg
REMAINING TIME MAX KCAL ROW
Back Hall 6
Strength
28.06.2021
High Bar Backsquat 3x4x87.5%
Face Pulls 3×12-15
High Bar Backsquat 1xAMRAP @ 87.5%
Bench Press 3x4x87.5%
Skull Crushers 3×8-12
Bench Press 1xAMRAP @ 87.5%
29.06.2021
Conventional Deadlift 3x4x87.5%
Conventional Deadlift 1x AMRAP @ 87.5%
Chin Ups 5×3-5
Pendlay Rows 5×8-12
Weightlifting
01.07.2021
Clean Pull + Hang Power Clean 4×1+2
Power Clean + Front Squats 4×1+2
Push Press + Push Jerk / Split Jerk 4×1+2
