AMRAP 7 ( Reps )

8 Wallball 20/14p
15 Kettlebell Swings 24/16kg
5 Push Ups

Bulgarian Split Squat w/ DB´S

3 x ( 5 + 5 )

Go Every 3:00

Venytään yhdessä venytellen

5 rounds for time of:

• 10 strict handstand push-ups
• 20 GHD sit-ups

Strength: 15 mins to find a 15RM OHS

Wod: For time
Buy in 50 DUs
21-15-9
Thrusters@50/35
5-3-1
Wall walks
Buy out 50 DUs

Strength: a chance to get some volume on OHS, don't waste energy with to many attempts , Build up wisely.

Wod: sprint Wod! Go fast and hard, aim to go unbroken on Thrusters.

Strength: 20 mins to build upto a 3rm Sumo stance deadlift.

Wod: 21-15-9-6
Thrusters@40/30
BOB

Wod: sprint Wod , aim to go unbroken on thrusters and move fast in BOBs

Strength:- 20 mins to build upto a 1rm bear complex
(Power clean/front squat/push press/back squat/push press)

Wod for time
50 wall ball@9/6
40 DBOHL(20 RA/20 LA)
30 medball cleans@9/6
20 DBThrusters(10 RS/10 LS)
10 Burpees

Strength: go heavy on this complex , ensure you use a push press for both press movements , all movements must be broken into individual moves.

Wod: aim to go unbroken keep testing your mental toughness

Skill: OHS Squat therapy

Wod: "Nancy" 5RFT
400m run
15 OHS@40/30

Skill: build up some confidence with a big warm up and drills for OHS.

Wod: pace this Wod , don't start off to fast , aim to use run as recovery and try to keep hold of the bar for OHS.

Skill: HS strength drills

Wod: For time
21-15-9
T2B
DBSnatch@22.5/15
BODB

Wod: go hard and fast, aim to go unbroken on all movements think of a Fran type pace for this Wod. If T2B are a weakness then break up early.

Strength: 5 mins to build upto 80% of your 1rm deadlift then perform 3 reps every minute for 10 mins aiming to increase weight every other round.

Wod: 4x800m runs

Wod: perform an 800m run as fast as you can every 4 mins for 4rds, the aim is to go as fast as you can and try and recover quickly , there will be scales with time and distance