WOD (WORKOUT OF THE DAY)

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

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