01.08
A) ± 12 min Handstand Walk Practice
B) 22 min AMRAP:
– 30/24 cal Row
– 15 m handStand Walk
– 15 Kb Swings @ 24/16kg
02.08
A) Build Up to a heavy set of 3 Power Snatch
CAP: 14 min
FOR TIME:
– 15 Power Snatches @ 60/40kg
– 400m Run
– 30 V-Ups
– 400m Run
– 30 V-Ups
– 400m Run
– 15 Power Snatches @ 60/40kg
03.08
A) 5 Supersets:
– 2 Rope Climbs
– 16 Alternating DB SeeSaw Press (Build Up)
B) Row / Bike Intervals:
1 min ON / 1 min OFF x 5
Max cal Row
REST 2 min
1 min ON / 1 min OFF x 5
Max cal Bike Erg
Score – lowest cal set on each machine.
04.08
A) Overhead Squats 5 x 2 (Build Up)
B) FOR TIME:
– 50 Back Rack Reverse Lunges @ 43/30kg
– 700m Run
– 50 Overhead Squats @ 43/30kg
05.08
35 min AMRAP:
– 1000/800m Row
– 30 Box Jumps Over
– 30 Wall Balls Shots @ 9/6kg
– 30 Push Ups
06.08
PARTNER WOD
10 ROUNDS:
– 6 SandBag over the shoulder clean @ 68/45kg
– 100 Double Unders
– 12 Power Cleans @ 60/40kg
– 200m Run
07.08
A) ± 20 Bar Muscle Ups + Pistol Technique
B) 15 min AMRAP: (Quality)
– 4 Bar Muscle Ups
– 16 Alt Pistol Squats
– 4 Wall Walks
01.08
“Pull Day”
Fat grip Deadlift 5×6
Farmer’s Walks 5x 200mtr
Single Arm KB/DB row 5×6
04.08
Behind the neck Push press 5×3
Tall Jerk 5×3
Clean+ jerk 2+2
