WOD 3/8
”Catch & Release”
On the 4:00 x 5 Rounds:
Double Dumbbell Front Rack Lunge
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts
WOD 2/8-20
Heartburn
For Time:
1 Mile Run
10 Rounds of ”Bergeron Beep Test” (35/25kg)
1 Round of ”Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees
Built by CompTrain.
3-2-1-GO!
OLYWOD 31/7-20
Skill / Tech / Strength
OHS 1RM
EMOM 9 – 3 pos paus Snatch -3 sec/pos
Start pos. Approx.2,5cm from ground
Below Knee
Above Knee
Hang Power Snatch
WL – 1 RM Snatch
Built By Bengt Granaas
OLYWOD 30/7-20
Skill / Tech / Strength
3 sets of 4 reps Clean Pull @ 110% of Power Clean
Heavy Lifting – Build up to a heavy set
Big Clean Complex – 1 set consists of all 12 reps, it’s not allowed to put down the barbell before all reps is done
4 sets
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Press
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk
Built By Bergeron
WOD 30/7
”Tee Time”
5 Rounds:
20 Kettlebell Swings (32/24)
35 AbMat Sit-ups
500/400 Meter Row
Afterparty
”Upper Body blast!”