WOD 09.08.2021
A) 5 x 5 Strict Shoulder Press (Build Up)
* after each set perform 30 sec Hollow Hold
B) WOD: FOR TIME
– 21 Handstand Push Ups
– 21 KB Swings @32/24kg
– 15 Handstand Push Ups
– 15 KB Swings @32/24kg
– 9 Handstand Push Ups
– 9 KB Swings @32/24kg
WOD 10.08.2021
A) Back Squat 3-3-3-3-3
B) WOD: 2 ROUNDS
– 35/25 cal AssBike Sprint
– 25 Air Squats
Then go cry:)
WOD 11.08.2021
A) Bench Press 4 x 10 (Build Up)
B) WOD: 10 min AMRAP
– 5 Devil Press @2×22.5/15kg
– 30 Double Unders
WOD 12.08.2021
A) 12 min Bar Muscle Ups Practice
B) WOD: 15 min EMOM
Min 1: 3-5 Bar Muscle Ups / 5-8 Chest To Bar Pull Ups
Min 2: 15/12 cal Skierg
Min 3: 12 Ring Push Ups
WOD 13.08.2021
METCON FRIDAY
BUY IN:
Tabata Sprint AssBike
REST 2 min
THEN
6 ROUNDS
– 7 Deadlifts @120/85kg
– 14 Burpees Over the Bar
THEN
Finisher. Surprise surprise! Don’t panic, is organic:)
WOD 14.08.2021
PARTNER WOD
WOD: 24 min AMRAP
– 20 Box Jumps @24/20″
– 2 Rope Climbs
– 20 Wall Balls @9/6kg
WOD 15.08.2021
A) CORE WORK
3 ROUNDS
– 20 Hollow Rocks
– 15 Hanging Knee Raises
– 20 Russian Twists (use plate)
B) WOD: FOR TIME
42-30-18
– Cal Row
– Alternating DB Snatches @30/22,5kg
Back Hall 6
Strength
09.08.2021
Sumo Deadlift 6 x 4 @ RPE8
superset 8-12 Hip Thrust
Pull Ups 5 x 3-5
superset Copenhagen Side plank 5 x 20sec
10.08.2021
Low Bar Double Paused Squat 4 x 4 @ RPE8
superset 8-12 GHD Sit-Ups
3sec Tempo Bench Press 4 x 6 @ RPE8
superset DB Tricep Extension 4 x 8-12 @ RPE8
Weightlifting
12.08.2021
Power Snatch – 2sec Pause in the catch
Snatch – 2sec Pause in the bottom position
Deficit Snatch Pulls @ 120% of B
