WOD-arkiv

E2MOM x 4

3 to 5 Transition Bar Muscle up feet against box

+

5 to 10 Push ups

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EMOM 25'

- 15/12 Cal Row

- 3 Strict Pull ups + 3 Bar Muscle up

- 15 to 20 Wall Ball (10/8)

- 3 Wall Walks + Max Burpees

- Rest

AMRAP 8'

6 Man Maker Double Db

12 Burpees over the two Db

2' Rest

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AMRAP 8'

12 Squat Jump

12 Jumping Lunges

12 Air squat

12 Backward lunges

40 DU (80 SU)

2' Rest

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AMRAP 8'

15/12 Cal Echo Bike

30 Jump over bench hands on it

2' Rest

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AMRAP 8'

12 Ring Row

12 Push ups

12 Barbell Biceps curl

EMOM x 5

3 Deadlift two pause + eccentric 5'' with empty barbell

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E90S x 5

3 Deadlift deadstop

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One Db single leg deadlift

3 x 8 each side

1' Rest

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AMRAP 10'

10 Db Russian swing left arm

10m Db Frontrack Walking Lunges left arm

10 Db russian swing Right arm

10m Db Frontrack Walking Lunges right arm

A) Snatch Drills

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B) Burgener Warm up

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C) EMOM x 6

3 Muscle Snatch

3 Overhead squat

3 Sot Press

Empty barbell

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D) E2MOM x 5

1 Power Snatch

3 Overhead squat tempo

5" Down / 3" Pause

50/60%

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E) 4 Sets

2 Deep Power Snatch Pause

- Pause on hang 3''

- Pause on the catch

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F) E2MOM x 4

3 Overhead squat

From the floor

75/85%