27.06
A) 4 Supersets (Build Up)
– 8+8 Bulgarian Split Squats
– 8+8 Half Kneeling DB Shoulder Press
B) FOR TIME:
2-4-6-8-10-12-14-16
Alternating DB Snatch @ 22.5/15kg
4-8-12-16-20-24-28-32
Wall Balls @ 9/6kg
28.06
A) ±10 min Handstand Push Ups Practice
B) 14 min AMRAP:
– 7 Handstand Push Ups
– 7 Chest 2 Bar Pull Ups
– 49 Double Unders
29.06
5 ROUNDS:
– 20/15 cal Echo Bike
– 10 Lateral burpees over the bar
– 5 Power Cleans @ 90/60kg
30.06
A) Bench Press 5-5-5-3-3-3 (Build Up)
B) Every 3 min x 4:
– 12 DB Alternating Renegade Rows
– 20 DB Alternating Push Press
Rx = 2x 22.5/15kg
SCORE = SLOWEST ROUND
01.07
Every 6 min x 5:
– 400m Run
– 14 Toes 2 Bar
– 15/10 cal Echo
– 7 Sandbag TO The Shoulder Clean @ 68 / 45kg
SCORE = SLOWEST ROUND
02.07
TEAMS OF 3:
24 min AMRAP
– 1 Rope Cimb
– 35 Double Unders
Rotate per full round.
Always 1 person holds a plank position.
03.07
A) Build Up to a heavy complex:
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat
B) WOD: FOR TIME
35-30-20-15
Cal Echo Bike
8-6-4-2
Squat Clean @60/40 kg
8-8-8-8
Lateral Burpees Over The Bar
27.06
“Upper body”
Fatbar Clean and Press 3×10
Sled Pulls – 10 x 20 meter pulls
Fatbar Deadlift 3×10
29.06
“Lower Body”
Farmer’s Walks carry 5x25mtr
Back Squat 5×5
Sandbag over bar 60 Sec.max
28.06
Front squat 4×4
Clean Pull 5×2
Clean+ Jerk 1+1
30.06
Snatch Balance 5×2
Snatch Pull 5×3
Snatch 1 rep
