WOD 3.8.2020
4 Rounds for time
500/400m row
20 Burpees
12 DB box step overs (22.5/15kg per hand)
No extension needed on the box, but both feet must be on top (no single leg swivel overs!)
WOD 4.8.2020
5 Sets for quality
5 Squat snatches @ +-70%
8 Strict pull ups
If pull ups are easy, add weight. Take your time, move well and focus on nothing but technique.
WOD 5.8.2020
15min AMRAP
20/16 Bike/ski calories
20 Push ups
10 Deadlifts @ 100/65kg
WOD 6.8.2020
Back squat
5-5-5-3-3-3-1-1-1
WOD 7.8.2020
5 Rounds for time
400m run
65 Double unders
20 Wall balls @ 20/14lb (9/6kg)
WOD 8.8.2020
13min AMRAP, with a buddy
10 Burpee box jump overs
20 Toes to bar
30 Power clean and jerks (40/27kg)
Prioritize speed over weight.
WOD 9.8.2020
15min EMOM:
1st: 15 Overhead squats @ 45/30kg
2nd: 12-15 Pull ups
3rd: Rest
