WOD 05.07.2021
A) 10 min Bar Muscle Ups Practice
B) 5 x 3 Weighted Pull Ups
CAP: 10
C) WOD: 10 ROUNDS
– 3 Power Clean and Jerks @61/43 kg
– 3 Burpees Over the bar
WOD 06.07.2021
A) Front Squat 5 x 5 (Build Up)
CAP: 14
B) WOD: Every 4 min x 5:
– 10 Push Ups
– 20 Russian KB Swings @24/16kg
– 400m Run
TIME LEFT = REST
WOD 07.07.2021
A) Power Snatch (Build up to a max of today)
3-3-2-2-2-1-1-1
CAP: 14
B) WOD: FOR TIME
– 50/35 cal AssBike
– 50 Wall Balls @9/6kg
– 50 Hang Power Snatch @30/20kg
WOD 08.07.2021
A) 10 min EMOM:
Min 1: 10-12 Ring Rows
Min 2: 20-30 sec Top Ring Support
B) WOD: 12 min AMRAP
– 2 Rope Climbs
– 4 Ring Dips
– 24 Double Unders
WOD 09.07.2021
METCON FRIDAY
13 min AMRAP:
BUY IN: 700 m Run
– 12 Sit Ups
– 14 Alternating Hang DB Power Snatches @1×22.5/15kg
– 16 Burpees
REST 4 min
13 min AMRAP:
BUY IN: 45/32 cal AssBike
– 12 Sit Ups
– 14 Alternating Hang DB Power Clean and Jerk @1×22.5/15kg
– 16 Burpees
WOD 10.07.2021
PARTNER WOD
FOR TIME:
– 80 Man Makers @2×22.5/15kg
– 100 Toes 2 Bar
– 120 cal AssBike
Split order and reps however you like.
1 Works = 1 Rests.
WOD 11.07.2021
A) ±15 min Ring Muscle Ups Practice
B) WOD: 5 ROUNDS
– 4 Ring Muscle Ups
– 5 Cleans @80/55 kg
Back Hall 6
Strength
05.07.2021
High Bar Squat 3 x 8 @ 50%
1RM Bench Press
06.07.2021
1RM Conventional Deadlift
Chin Ups 2 sets @ max reps
Weightlifting
08.07.2021
Power Snatch + Hang Snatch 4×1+1
Snatch 4×3
Overhead Squat 4×2
