WOD for Sunday, Aug 05, 2018

Strength 5-8-2018

EMOM 16:
ODD Minutes: 3 Power Snatch (touch n go if possible)
70% for the first 4 sets
75% for the last 4 sets
EVEN Minutes: 3 Strict Pull-ups or 8 Strict Ring Rows w. a pause


3 Rounds of Barbell Complex of:
8 Deadlifts (45, 30kg)
8 Hang Power Cleans
8 Thrusters
8 Back Squats
8 Goodmornings
8 Bent-over Rows
Rest 2:00

Beginner Metcon:
4 Rounds of:
10 Deadlifts
10Goblet Squats
10 Reverse Lunges in place
10 Ring Rows
Rest 90s-2:00


Makeup one accessory session you missed this week. This should work to strategically improve where you are weakest! You can mix and match movements if needed.

Open Gym

Make a note of your achievements in 'Open Gym'

Leave a Reply