Archief voor augustus 2022

Team 2 WOD Amrap 20 800-m run10 rope climbs Partners run together and split rope climbs as needed

For time 9-7-5 Muscle-upsSquat snatches 42.5/62.5kg

4 rounds for reps 1:00 calorie row1:00 sit-ups1:00 DB box step-over 20inch, 15/22.5kg

5 x 3:00 rounds for reps 200-m weighted run 14/20lbsmax reps wall-ball shots rest 1:00 between rounds

Amrap 10 5 push presses 42.5/62.5kg3 L pull-ups

For time 60-48-36-24-12Double-unders 30-24-18-12-6Dumbbell power cleans 15/22.5kg

Amrap 5 12 toes-to-bars12 squat snatches 25/35 Rest 2:00 Amrap 5 9 toes-to-bars9 squat snatches 30/42.5 Rest 2:00 Amrap 5 6 toes-to-bars6 squat snatches 35/52.5

‘ HEAVY DAY ‘ Back squat 5-5-5-5-5 straight across Post workout Accessory work 2 sets:20 banded side steps (moving left)15 GHD hip extensions20 banded side steps (moving right)15 good mornings (light)

For time 30 hang power cleans 30/42.540 deadlifts 30/42.5400/500-m row

Amrap 10 35 double-unders7 dumbbell thrusters 15/22.5