WOD 23.08.2021
A) 15 min Handstand Walk Practice
B) WOD: Every 3 min x 5:
– 15/12 cal Row
– 12 Ring Dips
– 10 m Handstand Walk
TIME LEFT = REST
WOD 24.08.2021
A) Back Squat 4 x 6 ( Build Up)
B) WOD: 12 min AMRAP
– 20 Alternating Pistol Squats
– 10 Toes 2 Bar
WOD 25.08.2021
A) Pull Ups 4 x 12-15 (elastic)
*after each set perform 30 sec Side Plank Hold
B) WOD: FOR TIME
– 30 DB Renegade Rows
– 30 DB Push Press
– 400m Run
– 20 DB Renegade Rows
– 20 DB Push Press
– 400m Run
– 10 DB Renegade Rows
– 10 DB Push Press
– 400m Run
RX= 2 x 22.5/15kg
WOD 26.08.2021
WOD: 20 min EMOM
Min 1: 15/12 cal Skierg
Min 2: 15 Thrusters @43/30kg
Min 3: 50 Double Unders
Min 4: REST
WOD 27.08.2021
METCON FRIDAY
WOD: 6 ROUNDS
– 20 DB Power Snatches
– 25 Wall Balls
– 30/24 cal Row
RX= DB 22.5kg and 9/6kg Wall Ball.
WOD 28.08.2021
PARTNER WOD
WOD: 22 min AMRAP
– 10 Deadlift @50/35kg
– 8 Box Jumps @24/20″
– 6 Push Ups
Rotate per full round.
WOD 29.08.2021
A) Snatch (Build Up)
3-3-2-2-2-1-1-1
B) WOD: 8 ROUNDS
– 6 OverHead Squats @43/30kg
– 6 Burpees Over the bar (lateral)
Back Hall 6
Strength
23.08.2021
Sumo Deadlift 6 x 4 @ RPE8
superset 8-12 SL RDL
Pull Ups 5 x 3-5
superset Copenhagen Side plank 5 x 20sec
24.08.2021
Low Bar Double Paused Squat 4 x 4 @ RPE8
superset 8 Strict T2B / L-Ups
3sec Tempo Bench Press 4 x 6 @ RPE8
superset DB Tricep Extension 4 x 8-12 @ RPE8
Weightlifting
26.08.2021
Power Snatch 4×1
1RM SNATCH
