08.08
A) Build Up to a moderate weight Squat Clean and Push Jerk
B) WOD: FOR TIME
– 12 Deadlifts
– 12 Hang Power Cleans
– 12 Front Squats
– 12 Push Jerks
Rx= 80/60kg
REST 3 min
– 9 Deadlifts
– 9 Hang Power Cleans
– 9 Front Squats
– 9 Push Jerks
Rx= 90/65kg
REST 3 min
– 6 Deadlifts
– 6 Hang Power Cleans
– 6 Front Squats
– 6 Push Jerks
Rx= 100/70kg
09.08
A) Bench Press 6 x 2 (Build Up)
B) 15 min AMRAP:
– 20/15 cal Echo Bike
– 10 Burpees Box Jump @ 24’/20′
– 50 Double Unders
10.08
A) Build up to a heavy set:
1 Cluster + 1 Thruster
B) FOR TIME:
21-15-12-9
– Front Squats @ 70/50kg
– Toe 2 Bar
11.08
5 ROUNDS:
– 15 Handstand Push Ups
– 15 Deadlifts @ 60/40kg
– 15/10 cal Echo Bike Sprint
REST 60 sec
12.08
26 min AMRAP:
– 400m Run
– 12 Pull Ups
– 12 Burpees to target (pull ups bar)
– 12 Wall Balls @ 9/6kg
13.08
BUDDY WOD:
12 min AMRAP
– 5 Ring Dips
– 30 sec max cal Bike Erg
SWAP after completing full round.
REST 2 min
12 min AMRAP:
– 1 Rope Climbs
– 30 sec max cal Ski Erg
SWAP after completing full round.
SCORE = total cal Bike Erg/Ski
14.08
20 min EMOM:
Min 1: 15 Russian KB Swings @ 24/16kg
Min 2: 40 Double Unders
Min 3: 14 DB Snatches @ 22,5/15kg
Min 4: 10 m Handstand Walk
08-08
“Full Body”
Alt. D ball to shoulder Lifts 3×6
Fatbar Zercher squat 5×5
Superset:
Kb Bench press 5×8
Towel or Ring pull ups 5x max
11.08
Snatch doubles
Snatch 2 reps E.M.O.M. 15 min
Back Extension 3×15
