StrengthWOD 3/7 kl.18.15
A
Emom x12
Min1: 5-8 Strict HSPU or DB Strict press
Min2: 8-10 russian pushups
Min3: 30s HS hold practice (freestanding or wall)
B
Team of 2 for time
P1 – cal row
Males – 20/25/30
Females – 15/20/25
P2 – 20m lunge
Farmers/Front rack/Overhead
C
2 sets
Barbell 21’s
15 Tempo Barbell skull crushers
Wod 3/7 17.00
”Cross Breeze”
For Time [35 Minute Cap]:
200 Meter Run
20 Double Unders
2 Power Snatches
Rest 1 Minute
400 Meter Run
40 Double Unders
4 Power Snatches
Rest 1 Minute
600 Meter Run
60 Double Unders
6 Power Snatches
Rest 1 Minute
800 Meter Run
80 Double Unders
8 Power Snatches
Rest 1 Minute
1,000 Meter Run
100 Double Unders
10 Power Snatches
*Score = Time it takes to complete the workout
Compete/Train 52.5/37.5kg
Sweat 35/25kg
Built by CompTrain
3-2-1 GO!
Team WOD 2/7 10.15
AMRAP (with a Partner) in 12 minutes
7 Burpees
6/4 calorie Assault Airbike
3 Right-Arm Dumbbell Hang Clean-and-Jerks (22.5/15 kg)
3 Left-Arm Dumbbell Hang Clean-and-Jerks (22.5/15 kg)
Partners switch after each full round.
Rest 6 min
AMRAP (with a Partner) in 12 minutes
7 Deadlift (90/70kg)
6/4 calorie Row
3 Pull-ups/Cheast to bar
12m Sled Push
Partners switch after each full round.
Cash out
120 Medball Sit-ups
Oly 2/7 09.00
A.
Total 5 sets @each 60s
– Front Squat
– Power clean
– Shoulder press anyhow
x2
B.
6 Sets for Max Load (no fails)
– High Hang Clean + Hang Clean + Clean + Push Press
– High Hang Clean + Hang Clean + Clean + Push Jerk
One set consists of all 8 reps, drop bar only between sets
Rest as needed, 2min
WOD 1/7
CONDITIONING:
”SMOKE ALARM”
COMPETE
On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”:
7 Thrusters 35/25
7 Pull-ups
7 Burpees
TRAIN
On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”:
7 Thrusters 35/25
5 Strict Pull-ups
7 Burpees
SWEAT
On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”:
7 Thrusters 25/15
7 Pull-ups
7 Burpees
Built By CompTrain
3-2-1…GO