WOD
Wednesday 09.07.2016
WDO | Wednesday 09.07.2016
Performance
Strength
Shoulder press
7×2
Climbing ( all working sets 75% +)
Amrap 8
10 pull ups
15 thruster 75/55
30 dubs
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Performance
Strength
Shoulder press
7×2
Climbing ( all working sets 75% +)
Amrap 8
10 pull ups
15 thruster 75/55
30 dubs
Performance
Olympic
6 sets
1 hang clean
1 power clean
1 clean
Ring dips
X10
WOD
3 – 3:00 rds
1 hang power clean
1 front squat
2 hpc
2 fs
3 hpc
3 fs
Etc
Rest 3:00 between rds
Performance/ fitness
Strength
KB walking lunges
4×20
WOD
8 tabata rds
Row for cal
:60 rest
Wallballs
:60 rest
Burpees
:60 rest
Hollow rocks
Performance
4 sets
Bench press X 8
KB swing X 20
Hollow hold X :45
WOD
4RFT
15 ring dips
20 toe to bar
60 dubs
Performance
Strength
4 sets
Deadlift
X6
HSPU
X 12
WOD
AMRAP 10
5 hang power clean 155/105
200m run
Performance
3 sets
20 hollow to superman
10-15 ring row
:45 handstand hold
Or work on handstand walk
WOD
21-15-9
Thruster 135/95
Pull ups
Lat over bar burpees
Performance
Strength
4 sets
Back squat
X 5
Supinated grip pull up
X ME
WOD
5RFT
12 push press 95/65
12 KB swings 53/35
Performance
Olympic
Power clean
5×3 touch and go!
WOD
AMRAP 12
6 power clean 155/105
12 Lat over bar burpees
36 dubs
Performance and fitness
Strength
Seated shoulder press
5×3
Climbing
WOD
EMOM 21
1 – 10 push press 95/65
2 – 15 KB swing 53/35
3 – 20 goblet lunge 53/35
Performance
Strength
Deadlift
5×5 climbing
HSPU
5x 7-10
WOD
For Time
Row 1000 m
60 wallballs 20/14 10’/9′
30 pull ups