WOD
OPEN 17.1
revisited

10 – 20 – 30 – 40 – 50

DB snatch
jump squat
sit up

STRENGHT

HANG POWER SNATCH
+
OVER HEAD SQUAT

6 x 2 + 2
60% – 70%

rest 60″

EMOM 8′

-6/10 burpee over the bar
-4 power snatch + 4 air squat

WOD

8 ROUNDS

8 DB snatch
8 push up hr
8 DB over head lungee

STRENGHT

HANG POWER CLEAN

4 x 8
40% – 60%

rest 60″

KB PUSH PRESS

4 x 8+8

rest 60″

WOD

12 – 9 – 6

deadlift
hang power clean
front squat

Rx 70/45

STRENGHT

SQUAT CLEAN
+
FRONT SQUAT

6 x 2+4

work b/w 60% – 80%

WOD

20 ROUNDS

2 burpee
20 du / 40 su

C.T. 16′

STRENGHT

KB CIRCUIT

work only with the same arm

1 turkish get up
5 KB clean
5 KB 1 hand squat
5 KB windmill
5 KB press from squat position

WOD

8 ROUNDS

20 american swing
20 kb reverse lunge
10+10 kb thruster
10 tuck sit up

WOD

EMOM 12′

1′ 12 speed rope
8 push up
2′ 12 speed rope
4 burpee

rest 3′

EMOM 10′

1′ 20 single under
10 jump jack
2′ 20 single under
10 jump squat

rest 3′

EMOM 8′

1′ 28 russian swing
2′ 14 goblet squat

STRENGHT

1 power snatch
3 over head squat

10 ROUNDS

rest 60″

BARBELL ROW

inverted grip
4×8

rest 60″

WOD

1 TO 10

deadlift (x2) 60/35
front squat

STRENGHT

STRICT PRESS

6×4 (40% jerk)

rest 90″

SQUAT CLEAN

12×1 70%+

rest 60″

WOD

AMRAP 11′

10 kb snatch
10 kb sumo deadlift high pull
5 V sit up

STRENGHT

EMOM 15′

1′ 6 hang power clean & jerk
2′ 18 grasshopper
3′ 3 hang power snatch
3 over head squat

WOD

FOR TIME

buy in 100 DU (x2 SU)

10 rounds

10 air squat
8 sit up
3 burpee

cash out 100 DU (x2 SU)

STRENGHT

PUSH JERK
from ground

6×3

rest 90″

FRONT SQUAT

4×7

rest 60″

WOD

4 ROUNDS

8 power snatch
12 american swing
8 thruster
12 DB snatch alt.

STRENGHT

POWER CLEAN
tn’g

2×2 60%
3×3 65% – 80%
2×2 75% – 85%
1×2 85%+

rest 90″

EMOM 8′

15 air squat
10 push up

WOD

AMRAP 12′

6 hang power clean
8 burpee
12 tuck sit up
14 DU (x2 SU)

STRENGHT

DEADLIFT

6x 5/5/4/3/2/2

rest 90″

WOD

FOR TIME

buy in 30 burpee
3 – 2 – 1
bar muscle up
(x4 pull up/ x3 chest to bar)
12 – 9 – 6
power snatch

C.T. 12′