WOD (WORKOUT OF THE DAY)

Wod 19/7

A) Every 1:30 x5 set
5 Deficit Deadlift @31X1

B) AMRAP 18:00
200m Run
40 DU
8 Hang Power Clean 30/42,5kg
16 S2OH

Wod 18/7

A) Every 3:00 x4 set
A1) 8 Sup Bent Over Row @21X1
A2) 6 Strict Ring Dips @20X1

B) 5x RDS
10/8 Cal AB
10 T2B
5/5 Single Arm DB Hang Clean & Jerk 16/22,5kg

OLYWOD 17/7-19

Weightlifting – Skill

Squat Clean – Build up to 1RM

Full Body WOD – TC 8min

5-4-3-2-1 @ 70/47kg of

DL

Sq.Cleans

Push Jerk

Pull Up

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Wod 16/7

A) EMOM x1+2×10 set
Snatch Deadlift + Low Hang Snatch

B) AMRAP 15:00
18/21 kcal Row
12 Lat. Erg Burpee
6 OHS 35/50kg

OLYWOD 15/7-19

Weightlifting – Skill

Push Jerk – Build up to a 3RM from rack

Sync Team of 2

”Air Force” @ 43/29kg

FT – TC 12min

4 Burpees

20 Thrusters

20 Sumo DL High Pull

20 Push Jerk

20 OHSq.

20 Fr. Sq.

with 4 Burpees each minute, start the WOD with 4 burpees

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