WODs

a) deadlift 4/5
5x3 @86% of 3rm

b) emom 16min
1. 20/15cal ski
2. 6 single arm devils press 25/15
3. 15/10cal bike
4. 12 alt db overhead lunges 25/15

FITNESS
a) 5 sets
3 deadlifts
6 db turkish sit ups/ side

b) emom 16min
1. 20/15cal row
2. 6 single arm devils press
3. 15/10cal bike
4. 12 alt db overhead lunges

a) emom 10min
even: 4-6 strict pull ups
odd: 30-45 sec nose to wall handstand hold

b) for time
4 rounds
500/400m row
50 double unders
20 handstand push ups

scaled seated db press

FITNESS
a) emom 10min
even: 4-6 strict pull ups
odd: 30-45sec nose to wall handstand hold

b) emom 20min
1. 200/150m row
2. 30 double unders
3. 10 seated db press

a) 4 supersets
6 back squats heavy @78% of 1rm
6 broad jumps
3min rest

b) amrap 12min
12 wall balls 20/14
6 burpee box jump overs

FITNESS
a) 4 sets
6 back squats
6 tuck jumps

b) amrap 12min
12 wall balls
6 burpee box jump overs

a) 0:00-10:00min
"Elizabeth"
21,15,9 reps
power cleans 60/40
ring dips

compare to 22.08.2017

b) 10:00-20:00min
21,15,9 reps
push jerk 60/40
toes to bar

c) 20:00-30:00min
21,15,9 reps
barbell good mornings 20/15
bicep curls 20/15

scaled bench dips, leg raises, 40/30

FITNESS
a) 0:00-10:00min
21,15,9 reps
sumo deadlift high pulls
ring dips

b) 10:00-20:00min
21,15,9 reps
push press
toes to bar

c) 20:00-30:00min
21,15,9 reps
barbell good mornings
bicep curls

a) 5 sets
4-6 shoot throughs
20 hollow rocks
45-60sec wall sit

b) 25, 20, 15, 10, 5 reps
for time
medball cleans
burpee over medball

in teams of two for max reps
as a relay
amrap 8min
10 alt db snatches 20/15
10 hand release push ups

2min rest

amrap 8min
10 single arm db push press 20/15
5 strict pull ups

2min rest

amrap 8min
10 alt db overhead lunges 20/15
20 sit ups