12.8.2019 – Monday
WOD
In teams of 2 for time:
700m run
then
10 rounds of
10 pull ups
20 push ups
30 squats
then
700m run
13.8.2019 – Tuesday
WOD
A) 3 sets
10-12 half kneeling DB press/side
10-12 single arm renegate rows/side
20-24 russian twists 20/15
B) for time:
21,18,15,12,9,6,3 reps
KB high pulls 24/16
3,6,9,12,15,18,21 reps
Burpees
14.8.2019 – Wednesday
WOD
a) 1 RM shoulder press
b) 3 rounds for time:
400m run
21 swings 24/16
12 push press 40/30
15.8.2019 – Thursday
WOD
A) Frontsquat
5@77,5%
1@87,5%
5@80%
1@90%
5@82,5%
1@92,5%
B) for time
5 rounds of
15 wall balls 20/14
30 sit ups
16.8.2019 – Friday
WOD
“Roy”
5 rounds for time
15 deadlifts 100/70
20 box jumps 24/20
25 pull ups
17.8.2019 – Saturday
WOD
a) Emom 9min (climbing)
1.-3. 3 power snatches
4.-6. 2 power snatches
7.-9. 1 power snatch
b) Partner Amrap 18min
30/20 cal row
20 burpees over the bar
20 power snatches 40/30
rx+ 50/35
18.8.2019 – Sunday
WOD
Rogue invitational C2 MEDLEY / MAX FRONT SQUAT
Teams of 4 time cap 11min
200 Cals at Each:
-Assault Bike
-Rower
-Ski Erg
5 min Rest
Max Front Squat (time cap 8 min)
