WOD 26.07.2021
A) 3 Position Squat Clean (Build Up):
Mid Thigh – Knee – Floor
CAP: 14
B) WOD: FOR TIME
– 20 Front Squats
– 20 Burpees over the bar (lateral)
– 20 Push Press
– 20 Burpees over the bar (lateral)
– 20 Thrusters
RX=60/43 kg
WOD 27.07.2021
A) Ring Muscle Ups practice ± 12 min
If you not there yet, you will do 5 sets of 5 strict (chest to bar) pull ups
every 2 min. Get strong – be ninja.
B) WOD: 12 min AMRAP
– 16 KB Snatches @24/16kg
– 60 Double Unders
WOD 28.07.2021
A) DB Bench Press 4 x 12 AHAP (Build UP)
After each set max set of Ring Rows.
CAP:12
B) WOD: Every 4 min x 4:
– 12 Hand Release Push Ups
– 18 Russian KB Swings @32/24kg
– 400m Run
TIME LEFT = REST
WOD 29.07.2021
A) ± 10 min to establish max vertical jump.
Play around, don’t kill yourself:)
B) Snatch / Power Snatch:
3-3-3-3-3
Start @ 75-80% of your 1RM and build up.
CAP: 18
WOD 30.07.2021
METCON FRIDAY
FOR TIME:
– 500m Row
– 30 Back Squats
– 1000m Row
– 20 Back Squats
– 1500 m Row
– 10 Back Squats
RX= Body Weight. Oh and bar goes from the floor:)
WOD 31.07.2021
PARTNER WOD
WOD: 4 ROUNDS
– 700 m Run (together)
– 400 m DB Farmers Carry (split)
– 20 DB Devil Press (split)
RX= 2 x 22.5/15kg
WOD 01.08.2021
A) Power Clean (Build Up)
2-2-2-2-1-1-1-1
B) WOD: 10 min AMRAP
– 13 WallBalls 9/6kg
– 39 Double Unders
Back Hall 6
Strength
26.07.2021
Sumo Deadlift 4 x 6 @ RPE8
superset Heavy Russian KB Swings 4 x 8
Pull Ups 5 x 3-5
superset Copenhagen Side plank 5 x 20sec
27.07.2021
Low Bar Squat 3sec Tempo Squat 4 x 4 @ RPE8
superset 5-8 Strict T2B / L-Ups
Feet Up Bench Press 4 x 6 @ RPE8
superset DB Tricep Extension 4 x 8-12 @ RPE8
Weightlifting
29.07.2021
C&J 12 EMOM @ Build-up from 50% 12×1
C&J @ 80% of A 4×2
Deficit Clean Pulls @ 100-120% of A 4×3
superset GHD Back Extension 4×8-12
