WOD for Tuesday, Jul 23, 2024

Pull ups

RX
Build to daily/technical heavy 3 in 10 minutes
+ 3 x 3 @80% of H3
Every 2 min

Scaled
Build to daily max unbroken chin-ups (Bodyweight, banded, low bar) in 10 minutes
+ 3 x @50% of the reps
Every 2 min

Gymnastics Conditioning

EMOM15 (*30-40 sec on)
1. RMU / C2B / Pull Up / Kipping
2. SHSPU / KHSPU / Box HSPU
3. CO's / DU's / SU's

Accessories

3 rounds for as superset / 1 min rest between sets
15 bicep curls
30 sec Double KB OH hold

WOD for Saturday, Jul 20, 2024

Shoulder press

Build to daily/technical heavy 3
in 10 minutes
+ 3 x 3 @80% of H3
Every 2 min

Conditioning

Every 5 min x 4

A)
3 Rope Climbs*
15 Double DB StOH (RX 2×22,5/15 SC 2×15/10)
20 Double DB box step ups (RX 2×22,5/15 SC 2×15/10)

B)
15 C2B / Pull up / Jumping Pull ups
15 Thrusters (RX 50/35 SC 35/25 kg)
20/15 Cal Row

WOD for Friday, Jul 19, 2024

Snatch

10 x Every 1:30
Power Snatch + Hang (squat) Snatch + Snatch Balance

Start with 50-60% of your 1 RM Snatch and continue building up to technical heavy

Conditioning

For time in pairs

1000m run (together)
30 DB Snatch (ygig)
30 Line over burpees (ygig)
600m run (together)
20 DB Snatch (ygig)
20 Line over burpees (ygig)
200m run (together)
10 DB Snatch (ygig)
10 Line over burpees (ygig)

RX 22,5 /15
SC 15/10

TC:20min

WOD for Wednesday, Jul 17, 2024

OHS

Build to technical heavy 2
in 10 minutes
+ 3 x 2 @80% of H2
Every 2 min

Conditioning

EMOM15 (50 sec max work time)
1. Deadlift x 12 RX 80/60 SC 60/40
2. Row cals RX 16/12, SC 12/10
3. Box jump over x 15 (SC step overs)
4. Echo Bike cals RX 14/10, SC 10/8
5. Rest

Accessories

3 rounds for as superset / 1 min rest between sets
10 Cyclist Goblet squats
30 sec wall sit

WOD for Tuesday, Jul 16, 2024

Chin ups

RX
Build to daily/technical heavy 3
in 10 minutes
+ 3 x 3 @80% of H3
Every 2 min

Scaled
Build to daily max unbroken Chin Ups (Bodyweight, banded, low bar)
in 10 minutes
+ 3 x @50% of the reps
Every 2 min

Gymnastics conditioning

EMOM16
1. RMU / C2B / Pull Up / Kipping
2. SHSPU / KHSPU / Box HSPU
3. CO's / DU's / SU's
4. Rest

Accessories

9 x 20 sec on / 20 sec off

  1. Bicep Curls
  2. Banded tricep extensions
  3. Hollow hold