19.8.2019 – Monday
WOD
a) shoulder mobilization exercises
b) For time:
10 swings 16/12 kilo
1 burpee
9 swings 16/12 kilo
2 burpees
…
1 swing 16/12 kilo
10 burpees
RX+ 20/16 kilo
Finisher: Accumulate max sec. in 3 Min Hollow Hold
20.8.2019 – Tuesday
WOD
a) Rope climb Tech & Shoulder Mobilization
b) 17 Min Amrap:
Teams of 3 Max Double unders
Partner 1: 2 rope climbs
Partner 2: Max Double under
Partner 3: Rest
21.8.2019 – Wednesday
WOD
a) Snatch balance
3-3-3-3-3
b) For time:
50 sit ups
21 dumbbell bent over row
40 sit ups
18 dumbbell bent over row
…
10 sit ups
9 dumbbell bent over row
22.8.2019 – Thursday
WOD
Annieks B/Day WOD
4 Rounds for time:
22 C2B
8 Power Cleans 75/50
19 HSPU
87 Alt.Lunges
Buy out 34 Burpees
Time cap 35Min
23.8.2019 – Friday
WOD
a) Shoulder mobilization & Sprinting drills
b) 3 Rounds max reps each station
0:00-2:00min
Run 400 meter then max double unders
2:00-3:00min
DB push jerk 15/10
3:00-4:00min
Pull ups
4:00-5:00min
DB hang squat cleans 15/10
Rest 5 min between rounds
24.8.2019 – Saturday
WOD
“Abbate”
For time
1mile run
21 clean and jerks 70/50
800m run
21 clean and jerks 70/50
1mile run
25.8.2019 – Sunday
WOD
a) 1RM front squat
b) 2 rounds for time
500m row/ski
30 wall balls 20/14
15 toes to bar
RX+ 30/20
