WOD

 

29.06.2017

1)

AMRAP 15

15 Pullups

200 m Farmers Carry 2x24 kg

30 Strict Press 30/20 kg

 

2)

3 Sets

20 Banded Bicep Curls

20 Banded Tricep Pushdowns

20 Banded Pull Aparts

 

°°°°°

 

Advanced

1)

Backsquat

Find your daily 4 RM

5x2 @ 4 RM

 

2)

Deadlift

Find your daily 4 RM

3x5 @ 80% of 4 RM

 

3)

TnG Pushpress

Find your daily 5 RM

3x5 @ 90% of 5 RM

 

4)

AMRAP 15

15 C2B Pullups

200 m Farmers Carry 2x24 kg

30 Strict Press 35/25 kg

 

 

 

28.06.2017

1)

For Time

100 cal Row

50 cal Bike

100 Wallballs 20/14 lb

 

°°°°°

 

Advanced

1)

Power Snatch + Hang Snatch + Overheadsquat

 

2)

10-1

Power Snatch

Hang Power Snatch

Overheadsquat

60%

 

3)

5 Rounds

400 m Run

8 Bar Muscle Ups