WOD

 

20.07.2017

1)

Sumo Deadlift

6x3

 

2)

10-20-30

Sumo Deadlift Highpulls 35/20 kg

Burpees

 

°°°°°

 

Advanced

1)

Frontsquat

Find your daily 5 RM

3x5 70% - 3 seconds pause in the bottom position

 

2)

Deadlift

3x10

strongest mix grip, weakest mix grip, alternate weakest and strongest mix grip

 

3)

3 Sets

3 x 400 m Run with 40 sec Rest

3 min Rest

 

 

 

19.07.2017

1)

Backsquat

6x3

 

2)

3 Sets

10-12 Dumbbell Bench Press @ 21X1

Rest as needed

10-12 Bent over Row

Rest as needed

8-10 strict Toes to Bar

Rest as needed

 

°°°°°

 

Advanced

1)

Overhead Squat

Find your daily 3 RM

 

2)

Snatch Pull + Hang Snatch

Find your daily 2 RM (2+2)

5 x 2+2

 

3)

AMRAP 9

9 strict HSPU

9 KB Thruster 24/16 kg

9 Toes to Bar

 

4)

3 Sets

10-12 Dumbbell Bench Press @ 21X1

Rest as needed

10-12 Bent over Row

Rest as needed