29.08
A) Back Squat 6-6-4-4-2-2 (Build Up)
B) 5 ROUNDS
– 500/400m Row
– 13 Handstand Push Ups
30.08
A) Build Up to a heavy complex:
1 Snatch Pull + 1 Hang (below knee) Squat Snatch
B) FOR TIME:
15-12-9-6-3
Squat Snatch @ 53/40kg
After each set perform 40 Double Unders UNBROKEN
Each break = 3 Burpee on the spot penalty.
31.08
A) Bench Press – Build Up to a heavy DOUBLE of today
B) 15 min AMRAP:
– 20/15 cal Row
– 5 Sandbag over the shoulder Clean @68/45kg
– 8 Burpees over the sandbag
01.09
A) Build Up to a heavy complex:
Clean Pull + Low Hang Squat Clean + Power Jerk
CAP: 14
B) 4 ROUNDS:
– 5 Power Cleans @ 90/65kg
– 15 Toe 2 Bar
– 400m Run
02.09
WOD A: Every 2 min x 7:
– 16/12 cal Bike Erg Sprint
– 10 Pull Ups
REST 2 min
WOD B: Every 2 min x 7:
– 12/9 cal Ski Erg Sprint
– 12 Push Ups on DB
03.09
BUDDY WOD
12 ROUNDS
– 250/200m Row
– 12 Thrusters @ 40/30kg
Switch after completing full round.
04.09
A) Ring Muscle Ups Practice
B) 18 min AMRAP (Quality)
– 3 Ring Muscle Ups
– 15 Russian KB Swings @ 24/16kg
– 50 m Sandbag Bear Hug Carry @ 68/45kg
29.08
“Pull Day” Compare to 04.06.2022
Deadlift 3 x 10
Rack Pulls 3 x 10
Barbell bent over Rows 3 x 10
Finisher: 200Meter waiters walk Kb
30.08
Snatch Pull+ Mid Hang Snatch 1+1
Mid Hang Clean
Push Press 5×3
01.09
Snatch Pull+ Mid Hang Snatch 1+1
Mid Hang Clean+ Push Press
Split Jerk 5×2
