26
09
2020
Partner WOD Bike Hold Run
In Partners P1 performs: 24/16-cal. Bike P2 performs: Plate Squat Hold (10/5 kg.) Switch Then, both Run 400 m with Plate Then, repeat with: Plate Hold Overhead Finish off with: 50 Partner Leg Throws each
24
09
2020
Farmers Carry OH Squats Jump-overs
100-m Single Arm Farmers Carry – Left Arm (22.5/15 kg.) 10 Overhead Squats (50/35 kg.) 30 Lateral Barbell Jump-overs 100-m Single Arm Farmers Carry – Right Arm 20 Back Squats 30 Lateral Barbell Jump-overs AMRAP 25 min.
23
09
2020
4×5 min. Run and
In the first 5 min., perform: Run 400 m 50 Walking Lunges In the second 5 min., perform: Row 500 m 40 Knees-to-elbows In the third 5 min., perform: Run 400 m 30 Box Jump-overs (60/50 cm.) In the fourth 5 min., perform: Row 500 m 15 Bar Muscle-ups
22
09
2020
Clusters and Hang Power Snatches
8-6-4-2 Clusters (70/50 kg.) Hang Power Snatches
21
09
2020
Double-unders and Toes through Rings
50 Double-unders 25 Toes through Rings 3 rounds