STRENGHT

STRICT PRESS
+
DUMBBELL ROX

4×5
+
4×6+6

rest 90″

WOD

AMRAP 12′

12 pull up
9 burpees
7 power snatch

STRENGHT

BACK SQUAT

5×2 85-90%

rest 90″

WOD

FOR TIME

21 – 15 – 9 thruster
21 KB sumo deadlift high pull
15 american swing
9 toes to bar

STRENGHT

HANG SQUAT SNATCH

1 hang squat snatch above the knees
1 hang squat snatch behind the knees

rest 90″

WOD

2 ROUNDS

40 du / 80 su
30 american swing
20 burpees box jump over
2 – 3 ring/bar muscle up (10 pull up)

STRENGHT

SQUAT CLEAN

6×3 70+%

rest 90″

WOD

fight gone bad

4 rounds

60″ max cal row/bike/ski
60″ air squat
60″ push press
60″ tuck sit up
30″ rest

SKILL 12′

choose between

pull up
toes to bar
double under

WOD

FOR TIME

20 power snatch

3 rounds
20 – 30 – 40
wall ball
18 over head lunges

20 power snatch

STRENGHT

STRICT PULL UP

5×4
4″ hold position on last rep
you can use a weight

rest 90″

WOD

FOR TIME

20 – 15 – 10 – 5
box jump
5 – 10 – 15 – 20
hang power clean
3 – 6 – 9 – 12
hand stand push up

STRENGHT

BACK SQUAT

5 x 4 80%

90 ” rest

WOD

3 ROUNDS

3 strict chest to bar / 6 strict pull up
6 push jerk
12 deadlift
24 v sit up
48 du / 96 su

STRENGHT

SIT UP CIRCUIT

3 rounds

10 side plank raise + twist
20″plank
10 side plank raise + twist
20″ plank
10 hang L-sit twist

rest 1′

WOD

FOR TIME

60 deadlift
50 reverse lunges kb oh
40 american swing
30 push up (hands release)
20 pistol squat
30 push up hand release
40 american swing
50 reverse lunges kb oh
60 deadlift

STRENGHT

POWER SNATCH

10 x 1 55+ %

WOD

2 ROUNDS

AMRAP 5′

8 power clean
8 hand stand push up
5 box jump (75cm/60cm)

rest90″

WOD

FOR TIME

400 mt run

21 – 15 – 9
thruster
DB snatch

15 – 12 – 9
tuck sit up
plate push up

12 – 9 – 6
cal
shoulder to over head

STRENGHT

POWER CLEAN

10 x 1 60+%

WOD

3 ROUNDS

15 pull up
30 du/60 su
45 wall ball

STRENGHT/SKILL

ROPE CLIMB

beg. skill
int. 5×1
adv 3×2
rx 3×1 legless

WOD

FOR TIME

15 – 30 – 45 – 30 – 15
double under (unbroken)
burpee