Archief voor augustus 2021

A Deadlift Build up to a daily max 92-95% 1RM Max 15min 3 min rest & transition time to B B Amrap 9 8 deadlifts @ 70% of A 8 bar facing burpees

4 Rounds for time 15 handstand push ups 20 box jump overs 24/20

For time of 21-18-15-12-9 thrusters men’s weight: 42.5-52.5-62.5-72.5 women’s weight: 27.5-35-42.5-50 9-12-15-19-21 pull ups

5 Rounds for time 500m assault bike 20 alternating DB lunges 2 x 22.5/15 10 weighted burpees 2 x 22.5/15

3 rounds for time of: 800m run 30 back squat 90/62.5

Team 2 WOD Amrap 20 15 Bench press 70/50 50 Double under 20 Russain kettlebell swing 32/24 50 Double unders

5 rounds of 3 min of: 400m run remaining time max reps shoulder press 60/42.5 rest 90sec

A = Gymnastics bar muscle up 10-15min technique practice 3 min rest & transition to B B = Met-con Amrap 15 5 bar muscle ups 10 burpees to target 15 goblet squats

Amrap 20 20 wall balls 20/14 20 alternating dumbbell snatches 22.5/15 20 calories row

Amrap 15 12 pistol squats 8 handstand push ups