LUN
wup
3 Sets of:
5 Hollow Banded pull down
5 Box Dips
Skill
Bar Muscle Ups
wod
3 Rounds of:
10 Power Snatch
30 DU
20 Sit-Up
30 DU
cout
Banded Gainer overhead 1’+1’
MART
wup
3 Sets of:
10 Air squat
10 Good morning @ebb
10 Downward & Upward dog
wod
In team of 2
20’ Amrap
24 Partner WB
22 Syncro DL @70/50
20 Partner BP
cout
B&A
MERC
game
5 rounds:
1’ Farmers & Lumberjacks
- The losing team still must perform 5 Burpees @AFAP
wup
2 Sets of:
7 bar swings
7 front squat @ebb
7 push press @ebb
+
2 Sets of:
7 Pike
7 Thrusters @ebb
+
5/7 Pullups
5/7 Thrusters
(Until U find work load)
wod
7’ EMOM
5/7 Pullups
5/7 Thrusters
cout
12-10-10-8
BB curl
GIOV
wup
200 m run
10 Alt. DB DL
10 KB Good Morning
+
200 m run
10 Alt. DB High Pull
10 KB Snap
+
200 m run
10 DB snatch
10 KB Swing
wod
30’ AMRAP
400 m run
15 Air squat
12 push press
10 Swing
cout
2’ Banded Mezieres
1’+1’ Quadrceps Smash
ven
19.4
sab
open 19.4