15.08
A) Back Squat 8-8-6-6-3-3 (Build Up)
B) 8 ROUNDS:
– 250/200m Row
– 10 Alternating DB Push Press @ 2x 22.5/15kg
16.08
FOR TIME:
15-12-9
– Chest 2 Bar
– Power Snatch @ 43/30kg
REST 2 min
9 – 6 – 3
– Bar Muscle Ups
– Squat Snatch @ 60/40kg
17.08
24 AMRAP:
– 400m Run
– 1 max unbroken set of Push Ups
– 75 Double Unders
– 15 Toe 2 Bar
18.08
A) 3 x 100m SandBag Carry AHAP
After Each Set perform 20 Alternating V-Ups
B) 12 min EMOM:
Min 1: 5 Sandbag Over The Shoulder Clean @ 68/45 kg
Min 2: 12 Handstand Push Ups
19.08
30 min EMOM
Min 1: 45 sec max cal Row
Min 2: 45 sec max cal Echo Bike
Min 3: 45 sec max cal Ski Erg
Min 4: 45 sec max Double Unders
Min 5: REST
Finisher:
Tabata Biceps Curls! Get that pomp before you hit the city:)
20.08
BUDDY WOD / ‘TWR PRIDE WOD”
24 min AMRAP:
– 6 Power Cleans @ 83/55kg (Split)
– 6 Synchronized Burpees
– 200m Run (Together)
– 6 Synchronized Burpees
– 28 Alt. DB Snatch @ 22.5/15kg (split)
– 6 Synchronized Burpees
After 24 min is over, perform as fast as possible:
– 69 Wall Balls @ 9/6kg (split)
21.08
A) ±12 Ring Muscle Ups Practice
B) 15 min EMOM
– 5 Ring Muscle Ups
– 8 Over Head Squats @ 43/30kg
– 40 Double Unders
15.08
“Upper body day” compare to 27.6.2022
Fatbar Clean and Press 3×10
Sled Pulls 10 x 20mtr
Fatbar Deadlift 3×10
18.08
Clean Doubles
Clean+ front Squat 1+1 EMOM 15
Tall Jerk 5×3
