WOD 16.08.2021
A) OverHead Squat 5 x 3 (Build Up)
B) WOD: 3 ROUNDS
– 400m Run
– 15 Pull Ups
– 9 Burpees Box Jumps Over @30/24”
WOD 17.08.2021
A) Snatch – Build Up to a heavy single of today
CAP: 18
B) WOD: 11 min AMRAP
– 9 Toes 2 Bar
– 60 Double Unders
WOD 18.08.2021
A) Farmers Carry 2 x 200m ( AHAP )
B) Accumulate 4 Min Sandbag Bear Hug Hold
C) WOD: FOR TIME
– 100 Push Ups
– 200 Air Squats
Partitioned any how you like to achieve fastest time.
WOD 19.08.2021
A) 12 min Ring Muscle Up Practice
B) WOD: 12 min EMOM
Min 1: 3 Ring Muscle Ups / 6 Pull Ups + 6 Push Ups
Min 2: 2 Squat Cleans*
Start at approx 0.75 BW and increase over 7 rounds to ±1.25 BW
WOD 20.08.2021
METCON FRIDAY
WOD: FOR TIME
50-40-30-20-10
– Wall Balls @9/6kg
– Cal AssBike
– Russian KB Swing @32/24kg
WOD 21.08.2021
PARTNER WOD
WOD A: 12 min AMRAP
– 16 Push Press
– 16 Knee 2 Elbows
REST 2 min
WOD B: 12 min AMRAP
– 16 Front Squats
– 16 Burpees Over the Bar (lateral)
RX= 43/30kg
One Works -One Rests.
WOD 22.08.2021
WOD: FOR TIME
– 700 m Run
– 15 Devil Presses
– 30 DB Reverse Lunges
– 700 m Run
– 10 Devil Presses
– 20 DB Reverse Lunges
– 700 m Run
– 5 Devil Presses
– 10 DB Reverse Lunges
RX=2×22.5/15kg for Devil Press and Lunges (farmers hold)
Back Hall 6
Strength
16.08.2021
Sumo Deadlift 6 x 4 @ RPE8
superset 8 Heavy Russian KB Swings
Pull Ups 5 x 3-5
superset Copenhagen Side plank 5 x 20sec
17.08.2021
Low Bar Double Paused Squat 4 x 4 @ RPE8
superset 20 alt. V-Ups
3sec Tempo Bench Press 4 x 6 @ RPE8
superset DB Tricep Extension 4 x 8-12 @ RPE8
Weightlifting
19.08.2021
Split Jerk 4×1
Power Clean + Jerk EMOM12 @ 70-80% 12×1
Clean @ 100% of B 4×2
