WOD-27 ABR18

STRENGTH
1RM SQ CLEAN
OR
EMOM×16'
1:COMPLEX:SQ CLEAN+2 HANG SQ CLEAN+ 3 PUSH JERK
2:DUAL KB BENT OVER ROW×12
3:30" HOLLOW HOLD
4:SEATED BICEP CURL×12

WOD
8' AMRAP LADDER
1,2,3,4,5,6,7,8....
PUSH JERK(50/30)
DB HANG SQ CLEAN(20/12,5)
DB PUSH UP
2' REST
6' AMRAP LADDER
1,2,3,4,5,6,7,8...
OVER HEAD SQ(40/25)
BAR MU/C2B/PULL UP
PLATE SIT UP(10/5)
2'REST
4' AMRAP
1,2,3,4,5,6,7,8...
GLOBET SQ(24/16)
PLATE GROUND TO OVER HEAD(20/10)

WOD-26 ABR18

JUEVES
WOD(45'CAP)
10 ROUNDS
10 BURPEE BOX JUMP OVER(24/20")
10 WALL BALL(20/16)
10 POWER CLEAN SANDBAG(25/15)
10 GLOBET ALT LUNGES(24/16)
10 DB HANG POWER CLEAN & JERK(25/15)(5/5)
THEN:
400M RUN SPRINT

WOD-25

STRENGTH
SHOULDER PRESS
1×5 80% 3×4 85% 3×3 90%
OR
EMOM×16
1:2KB Z PRESS
2:15" HANDSTAND HOLD+5 HSPU
3:20 HOLLOW ROCK
4:ROW:40"MAX CAL
BIKE:40"(10"100% 5"50%)

WOD
EVERY 2'×3 ROUNDS
50 DU/80 SU
6 POWER SNATCH(43/30)
6 C2B/8 PULL UP
1'30" REST
EVERY 2'×3 ROUNDS
40 DU/70 SU
7 THRUSTER(43/30)
7 PULL UP
1'30"REST
EVERY 2'×3 ROUNDS
30 DU/60 SU
8 HANG POWER SNATCH(43/30)
8 T2B

WOD-24 ABR18

STRENGTH
BACK SQUAT
1×5 80% 3×4 85% 3×3 90%
OR
EMOM×16
1:12×MIXED ALT KETTLEBELL RACK SUITCASE LUNGE
2:15" PULL UP HOLD+5 STRICT PULL UP
3:12×KB SUMO SQ JUMP
4:ROW:40"MAX CAL
BIKE:40"(10"100% 5"50%)

WOD
3 ROUNDS
1'MAX BOX JUMP(24"/20")
1'MAX SDHP(35/25)
1'MAX CAL BIKE
1'MAX PUSH PRESS(35/25)
1'CAL ROW
1'MAX FRONT SQ(35/25)

1'30" REST
SCORE:TOTAL REPS

WOD-23 ABR18

STRENGTH
DEAD LIFT
1×5 80% 3×4 85% 3×3 90%
OR
EMOM×16
1:10×DB REVERSE LUNGE TO ROMANIAN DEADLIFT(5/5)
2:15" CHIN UP HOLD+5 STRICT CHIN UP
3:12×SINGLE LEG SANDBAG GLUTE BRIDGE(6/6)
4:ROW:40"MAX CAL
BIKE:40"(10"100% 5"50%)

WOD
6 ROUNDS×3'AMRAP×1'REST

3 POWER CLEAN(60/35)
6 PUSH UP
9 AIR SQ