WOD 10.8.2020
A) Snatch
Build up to a heavy single
B) 12min AMRAP
18/13 Kcal bike/ski
15 Hang power snatches @ 40-50% of A
12 DB box steps ups (22.5/15kg)
WOD 11.8.2020
5 Rounds for time
12 Devil presses @ 22.5/15kg per hand
14 Alternating DB lunges
200m run
WOD 12.8.2020
3 Rounds for time
25/19 Row kcals
20 Thrusters @ 30/20kg
7 Bar muscle ups / pull ups
WOD 13.8.2020
A) Strict press
6 Sets of 5 reps (heaviest weight possible with zero failures)
B) 9min AMRAP
9 Push ups
9 Kettlebell swings @ 32/24kg
9 Box jumps @ 24/20″
WOD 14.8.2020
For time:
10-1 Ground to overheads (40/28kg)
1-10 Burpees over the bar
WOD 15.8.2020
With a buddy, 5 rounds for time:
16 Deadlifts @ 90/60kg
80 Double unders
16 Pull ups (any style)
One works, one rests, break up work any way you want.
WOD 16.8.2020
For time
21 Handstand push ups
400m run
15 HSPU
400m run
9 HSPU
400m run
—————————–
Strength
10.8.2020
Low Bar Squat 5 x 3 + 3
Feet up Bench Press 5 x 5
Goblet squats 3 x 10
Pull Ups 3 x 3-5
Deadbugs 3 x 10
11.8.2020
RDL 3 x 8
Sumo Deadlift 5 x 5
Bottom up KB Press 3 x 20
KB bent over row 3 x 20
Half kneeling KB Halo 3 x 10/10
———————————
Weightlifting
13.8.2020
Clean pull + Power clean 6x 2+1 70-80%
Full clean + Power jerk 6x 2+2 80-90% of A
Back squats – superset with: 4x 8 RPE 7
Push ups 4x 8-12 RPE 7
15.8.2020
Snatch – 2 sec pause in catch 6x 3 75%
Clean + Split Jerk – 2 sec pause in jerk before recovery 6x 3 75%
Clean pulls 4x 8 100% of B
DB Bench Press – superset with: 3x 6 75-80% of B
Stiff Leg Deadlift 3x 10 RPE 7
