WOD
STRENGTH
- rope climb skil
PARTNERWOD
25’ AMRAP
- 2 rope climb
- 15 burpee to target
- 4x8m goblet lunges
- 150m run
STRENGTH
3 rounds for quality
- 6/6 bottom up shoulder press
- 20 lat pull down
- 4x8m farmers carry
WOD
5 rounds for time
- 250 / 200m row
- 20 air squats / *goblet squats
- 15 sit ups / *t2b
- 10 push ups / *hspu
*rx
STRENGTH
16’ EMOM
- 20-30’’ hollow hold
- 10-15 ring rows
- 20-30’’ ring support hold
- 10-15 strict leg raises
WOD
12’ AMRAP
- 12/9 cal bike
- 9 db box step up
- 6 toes to bar
- 3 devil press
WOD
Every 5’ – 6 rounds
A
- 800m run
B
- 20 db snatch 22.5/15
- 20 wall balls
- 20 slam ball
alternate between A & B
STRENGTH
4 sets of:
- 10 db bench press
- 20-30’’ handstand hold
WOD
15’ AMRAP
- 32 double unders
- 16 deadlift 80/55
- 12 v-ups
- 4 front squats
STRENGTH
4 sets of:
- 8/8 bulgarian split squat
- 8/8 staggered deadlift
WOD
buy in:
- 1500 / 1200m row
then AMRAP:
- 20 db thruster 22.5/15
- 16 db snatch
- 12 t2b
ENDURANCEWOD – WEDNESDAY
PARTNERWOD – SATURDAY