WOD

06.07.20

WOD
4 round for time
10 chin up
20 ktb american swing
10 ring dip
20 box jump over
time cap 18′
rx 24/16
scl 16/12
beg 12/8

day 6

” HOLLEYMAN” HERO WOD
30 rft
5 wall ball shot 9/6
3 hand stand pushup
1 power clean
rx 100/70
scl 70/40
beg 40/25

Day 4
W M G

WARMUP
3 rds
200mt row / sky
5 muscle clean
5 tall clean
5 jerk balance
*empty bar

in 10″ 3 sets of
1 low hang power clean
1 push jerk
1 low hang squat clean
1 split jerk

wod
every 4′ x 4 rounds
5 hang squat clean & split jerk
15 bar pushup
45 double unders
rx 60/40
scl 50/30
beg 30/20

day 3
W M

warmup
1 / 3 / 5 walkout pushup
10 plate thrusters
10 plate sumo deadlift highpull
10 plate situp
10 plate good mornings

plate 10 / 5

A. front squat 5 set
10.8.6.4.2
every 2′

B. 3 round for time
9 one db hang split snatch alternated
15 one db front rack walking lunges
21 wall ball shot 9/6

time cap 12′

rx 20/15
scl 15/10
beg 10/6

Day 2
W

warmup
3 rds
15/12 kcal
9 deadlift
7 hang power clean
5 shoulder to over head
* empty bar

core
tabata
hollow position banded

wod
“DT “
5 round for time of
12 deadlift
9 hang power clean
6 shoulder to over head
rx 60/40
scl 50/30
beg 30/20

day 6

saturday wod

for time
3 rounds
5 power snatch 40/30
40 double unders

rest 1′

3 rounds
5 clean jerk 50 / 35
10 chest to bar pullup

rest 1′

3 rounds
5 deadlift 70/40
12 pistol squat

Day 1
G W M

warmup
3 rds
10 laps run
5 pullup
10 pushup
15 air squat

core
3 x 20 pike sul rower
+ 20 pull apart banded

wod
3 round for time
30 over head squat
20 toes to bar
10 burpees box jump
rx 40/30
scl 30/20
beg 20/15

day 5
G W

earmup
3 rds
10 hollow body rock
10 pvc thrusters
10 pvc good mornings
10 pvc pass trought in bottom

a. in 7′ find your 3RM thrusters

b . wod
for time ” FRAN “
21.15.9
thrusters
pullups

rx 40/30
scl 30/20
beg 20/15

day 4
G
warmup
3 rds
10 russian swing
5 + 5 affondi posteriori
10 biceps curl in bottom
5 + 5 push press
ktb 12.5 / 8

core
3 x 15 inchworm

wod
5 round for time
16 goblet squat
12 pushup hand realise
16 american swing
12 strict ring dip
rx 24/16
scl 16/12
beg 12/8

Day 4
M G W

warmup
3 rds
10 devil press
10 jump over & back
12,5 / 8

accessory work
4 x 6 single db strict kneeling press

wod
for time
10.9.8.7.6.5.4.3.2.1
Deadlift
wall ball shot
hspu
rx 100/70 – 9/6
scl 70/40 – 6/3
beg 40/20