workout of the day (wod)

WOD 30/7

Strength / Skill
5 Sets
Power Snatch + Hang + High
Hang

12:00 AMRAP
3 Squat Snatch (60/42.5)
6 Overhead Squats (60/42.5)
9 Bar Facing Burpees

WOD 29/7

Strength / Skill
On a 15:00 Clock
Establish 3RM Deadlift

2 SETS
30m DB Farmers Carry
10 Bar Muscle Up

30m DB Farmers Carry

10 Bar Muscle Up

30m DB Farmers Carry
10 Bar Muscle Up

30m DB Farmers Carry

-Rest 2:00 b/t Sets-
(Score is Total Time)

WOD 28/7

Strength / Skill
EVERY 1:00 (9:00)
MIN 1 – 3 Kick Ups + 2-3 second descent*
MIN 2 – 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 – :30 Air Bike (Moderate pace)
*Option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold

20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups*
15 Handstand Push-Ups
(Score is Rounds + Reps)
*Option for GHDs

WOD 27/7

Strength / Skill
On a 15:00 Clock
Establish 3RM Back Squat

FOR TIME
27-21-15-9-9
Front Squat (42.5/30)
Box Jump (60/50)

StrengthWOD 26/7

A

3 supersets

SA ring rows with rotation, 5-8 reps each arm

Bottom up KB press, 5-8 reps each arm

B

5 sets

Barbell California press x8-10 reps

C1

3 sets

10/10 weighted step back lunges from riser

(10 reps right leg – rest 30s – 10 reps left leg)

C2

3 sets

10 weighted step back lunges (no riser)

(10 alternating reps 5/5)

These will be heavier than the riser lunges

D

3 supersets

Banded Clamshells 10/10

Pick one: Ghd Nordic curls OR straight leg DL

8-10 reps

OlyWod 25/7-26

In 12 min – skill

Seated Box Jump

EMOM 8 (8 min)

2 Slow Squat Snatch – Foot Work

EMOM 8 (8 min)

Primer with stick

Then

Strappo Lento 2 Tall Snatch Drops

Build Weights

Built by Bengt Granaas

WOD 23/7

Strength

Deadstop deadlifts

5 sets x 3 reps @ 70-80% or RPE 8

“CFG 8.4 Heavy”

5 rounds for time

5 Deadlifts 142,5/102,5kg

10 Lateral burpees over bar

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