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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