WOD ESPECIAL AYUDA UCRANIA: FRIDAY TEAMS (Teams of 3) 3 Rounds of 3 Sets of 1′ On : 2′ Off A1. 15/12 Ski Cal + Max Alt Db Snatch (22’5/15) A2. 50 Double Unders + Max Db Hang C&J A3. Max Sync Burpees
A. STRENGTH: DEADLIFT 5×4 @82%+ B. 3-4 rounds for Q: – Banded Dead bug: 10/side – Banded split squat: 10/side – Banded psoas: 10/side
A. WEIGHTLIFTING: Drop Snatch 5-5-5-5-5 B. In a 10′ Window: 10 Snatches @50% Rest 1′ 10 Snatches @65% Rest 1′ 10 Snatches @80% Rest 1′ AMRAP Snatches @85%
STRONG DAY: EMOM 30′: 1) Sled Push (Heavy) 2) Bench Press x 4 @85% 3) Slam Ball Clean x 4-6 4) Cal Assault Bike 5) REST
For time: 200m 400m 600m 800m 1000m 800m 600m 400m 200m RUN
A) In a 15-minute window 120/85 Cal Assault Bike 50 Wall balls 25 Diamond Push Ups Row for calories in any remaining time Rest 5′ B) In a 15-minute window 2000m Row 50 Wall balls 25 Diamond Push Ups Assault Bike for calories in any remaining time
A. WEIGHTLIFTING: Clean Complex Power Clean + Clean: Every 75″ x 10 B. AMRAP 10′: 2-4-6-8-10… Power Clean (80/60) 1-2-3-4-5… Rope Climb
ENDURANCE: AMRAP 40′: 1–2–3–4–5-minute(etc.) Row Ski erg Burpees
A. STRENGTH: STRICT PRESS 5×4 @82%+ B. AMRAP 7′: 6 S2OH (50/35kg) 12 Toes 2 Bar
A. STRENGTH: Strict Chest to Bar 5×4 B. 3 sets of AMRAP 3′:3′ Rest 10 Thrusters (42.5/30kg) 10 Chest to bar pull ups 10/7 Alt Machines Cal
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