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WOD 23.07.2018

a) emom 12min
1 power snatch + 2 overhead squats (climbing)

b) for time
21,15,9 reps
row (cal)
power snatches 40/30
overhead squats 40/30

rx+ 50/35
scaled 30/20

WOD 22.07.2018

a) 3 supersets
8-10 tall kneeling alt db press
8-10 db box step ups

b) for time
600m run
30 goblet squats 32/24
30 target burpees
400m run
20 goblet squats 32/24
20 target burpees
200m run
10 goblet squats 32/24
10 target burpees

WOD 21.07.2018

in teams of 2
for time

2 rounds
50cal ski
50 alt db snatches 20/15
50 toes to bar

into

2 rounds
50 cal bike
50 db hang clean & jerk 20/15
50 pull ups

WOD 20.07.2018

a) work up to a heavy deadlift
50% of ME stationary dips after each set

b) amrap 15min
150m run
15 hand release push ups
5 deadlifts 100/70

rx+ 120/85
scale 80/60

WOD 19.07.2018

a) 5 supersets
5 front squats (climbing)
max strict toes to bar

scale leg raise

b) 10-1 reps for time
hang squat clean 40/30
burpees box jump overs

rx+ 50/35
scaled 30/20

WOD 18.07.2018

a) 4 x 3 weighted pull ups

scale strict/ negative pull ups

a) “Helen”
3 rounds for time
400m run
21 swing 24/16
12 pull ups

cmpare to 20.04.2018

rx+ 32/24, c2b pull ups

b) not for time
50 sit ups
50 banded good mornings
50 hollow rocks
50 arch rocks/ superman

WOD 17.07.2018

a) e2mom 12min
3 back squats (>75%)

b) amrap 12min
21cal row
15 wall balls 20/14
9 handstand push ups

scale hr push ups

WOD 16.07.2018

a) emom 10min
1. 40 double unders
2. 4 muscle ups

scale single unders, strict/ negative pull ups

b) 5 rounds for time
10 db deadlift 20/15
10 db cleans
10 db front rack lunges
10 db push press

WOD 15.07.2018

a) 3-4 sets
3-5 wall climbs
10-12 inverted ring rows
30-45sec hollow hold

b) 4 rounds for time
20 alt. db snatches 20/15
20 single arm oh lunges 20/15
200m run with dumbbell

WOD 14.07.2018

in teams of two for time
800m run
80 goblet squats 32/24
80 toes to bar
80 synchronized burpees
80 kb high pulls 32/24
80 pull ups
800m run