June 18/26.
WOD: Rahoi 12 min AMRAP 12 Box Jumps with a step down (20/24) 6 Thrusters (65/95) 6 Bar facing burpees. Strength: Core 12 min EMOM 1- 45 sec L plank 2- 45 sec plank 3- 45 sec R plank 4- 45 sec FK.
June 17/26.
Strength: Power Snatches 1 Power Sn + 2 Hang Power Sn 10 min EMOM. WOD: 20 min AMRAP 25 KBS 20 Jumping Lunges 15 Goblet Sq 10 HR Pushups
June 16/26.
Strength: Bench Press 20 min to establish 1 rep MAX. WOD: FT 50 WB 200m Run 40 Sit-ups 200m Run 30 Box Jump Overs 200m Run 20 MBC 200m Run 10 Strict Pull-ups 200m Run.
June 15/26.
Strength: Split Jerks 10 min EMOM> 1 Power Cl + 2 Split Jerks WOD: 7 Rounds 7 Power Cl. (95/135) 7 Burpees 50 DU’s.
June 12/26.
Strength: 12 min EMOM 1- 5 HSPU > 3 sec descent 2- 10 Strict Press 3- 5 Strict Pull-ups > 3 sec pause chin above bar 4- 35 sec Hollow Hold. WOD: 15 min AMRAP > BB @ 95/135 9 DL 7 Front Sq 5 S2OH 30 DU’s