Strength: Back Squat
E2MOM for 16 minutes
Set 1: 5 @ 70-74 %
Set 2: 5 @ 75-79 %
Set 3: 3 @ 80-84 %
Set 4: 2 @ 85-89 %
Set 5: 2 @ 90-94 %
Set 6-8: 1 @ 95+ %
WOD
12′ AMRAP
40 Double Unders
20 Wallballs (9/6 kg)
10 Bar Muscle Ups
WOD
Every 8 minutes, for 24 minutes (3 sets) for times of:
15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)
15 Goblet Squats
10 Burpees
15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)
WOD
„Row-meo & Juliet“
Teams of 2, for time
300 Wall Balls
4 k Run
5 k Row
Teams get one rower and one ball, but may partition the work however they would like and both should be working at all times.
Strength
5 Sets
1 Cluster + 2-3 Thruster
WOD
Teams of 2, alternate movements
24′ AMRAP
3 strict HSPU
6 strict Pullups
9 Toes 2 Bar
12 Russian KB-Swings (32/24 kg)
15 cal Assault Bike
Strength
E2MOM for 12 minutes
Strict Press
Set 1: 5 @ 70 %
Set 2: 3 @ 75 %
Set 3 & 4: 2 @ 80-83 %
Set 5 & 6: 2 @ 85-88 %
WOD
„Jackie“
For Time
Row 1.000 m
50 Thruster (20/15 kg)
30 Pullups
Oly Lifting
Every 90 seconds for 15 minutes (10 sets)
2 Snatch Lift-Offs + Hang Snatch
WOD
7′ AMRAP
7 Power Snatches (60/40 kg)
14 Toes 2 Bar
Oly Lifting Snatch
5 x 3-Pos-Power Snatch
WOD
15′ AMRAP
40 Double Unders
20 DB Hang Clean & Jerk (22.5/15 kg)
40 Double Unders
20/15 cal Row
