WOD 02.08.2021
A) 15 min Bar Muscle Up Practice
B) WOD: 5 ROUNDS
– 5 Bar Muscle Ups / 8 Pull Ups
– 15/12 cal Bike
– 200m Run
WOD 03.08.2021
WOD: EVERY 6 min x 4:
– 300/250m Row
– 400m Run
– 8 Devil Press @2×22.5/15kg
– 8 Burpees
TIME LEFT = REST
WOD 04.08.2021
A) Hang Squat Clean
Build Up to daily max
B) WOD: 3 ROUNDS
– 1 min max Push Press @43/30kg
– 1 min max Box Jumps @24/20′
– 1 min max AbMat SIt Ups
WOD 05.08.2021
WOD: 24 min EMOM
Min 1: 2 Rope Climbs
Min 2: 12 Push Ups
Min 3: 20 Alternating Pistol Squats
Min 4: 12 Toes 2 Bar
WOD 06.08.2021
METCON FRIDAY
FOR TIME:
4 km ROW
Every 4:00 min (start at min 0:00) perform 1 round of DT:
– 12 Deadlifts
– 9 Hang Power Cleans
– 6 Push Jerks
RX= 70/48kg
WOD 07.08.2021
PARTNER WOD
BUY IN:
1.1 km Run (Together)
THEN
16 min AMRAP – I go = You go = rotate per full round:
– 7 KB Hang Power Cleans
– 5 KB Front Squats
– 3 KB Thrusters
THEN
700 m Run (Together)
RX=2×24/16kg
WOD 08.08.2021
A) 12 min Handstand Walk practice
B) WOD: 5 ROUNDS
– 12 Kipping Ring Dips
– 20m Walking Lunges @2×22.5/15kg
Back Hall 6
Strength
02.08.2021
Sumo Deadlift 4 x 6 @ RPE8
superset 8-12 SL RDL
Pull Ups 5 x 3-5
superset Copenhagen Side plank 5 x 20sec
03.08.2021
Low Bar Squat 3sec Tempo Squat 4 x 4 @ RPE8
superset 20 alt heel taps (sit-up position)
Feet Up Bench Press 4 x 6 @ RPE8
superset DB Tricep Extension 4 x 8-12 @ RPE8
Weightlifting
05.08.2021
Karien’s Farewell Lift Sesh!
