WOD # 744 26.4

A) 5-5-3-3-1-1-1 of
Split Jerk (rack)

*add weight ,try to find 1RM

B) 4RNFT
20 GHD Hip Extentions
10 BB Situps 20/15 kg , 15/7,5 kg
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WOD # 743 25.4

1RFT
5 KB C&J (L+R) 24/16 kg
10 KB OH Lunges (L+R) 24/16 kg
15 Burpee Box Jump
20 KB Snatches (10 each arm) 24/16 kg
25 Goblet Squats 24/16 kg
30 KB AM Swiangs 24/16 kg
35 Box Jumps 60/50 cm
40 DU /120 SU

# 1 20/12 kg
# 2 16/8 kg
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WOD # 742 24.4

AMRAP 15 min
20 WBS 10/6 kg
2 Rope Climbs 5/4,5 m
200 m Row/Run

# 1 6/4 kg
# A RC 4,5/4 m
# B RC 4/3,5 m
# C Rope Walks x3
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WOD # 741 23.4

A) Skill : Bar Muscleup

B) 5RNFT
10 Beat Swings ( paused @ h.body)
8 BB.Pullovers 20/15 kg , 15/7,5 kg
6 Strict C2B/ C2B negatives ( slow)
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WOD # 340 21.4

HERO WOD "COFFLAND"

For Time
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups

# 1 Every second drop from the bar
# 2 Every third drop from the bar
# 3 Every forth drop from the bar
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WOD # 739 20.4

A) 5-5-5-5-5 of
Sotts Press @ 85 % 1RM

B) 4-4-4-4 of
Front Squats @ 90 % 1RM
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WOD # 738 19.4

A) KB Complex
KB Snatch + Windmill (L+R)
* keep good form
* try to find 1RM

B) EMOM 6 min
5 Strict Pullups /Negatives
* if not heavy put on aditional weight (kb,plate)

C) Tabata H.body/Arch
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WOD # 737 18.4

1RFT
20 BTN Thrusters 40/27,5 kg
10 T2B
5 Burpee Over Bar
20 Clusters 40/27,5 kg
15 T2B
10 Burpee Over Bar
20 OHS 40/27,5 kg
20 T2B
15 Burpee Over Bar

# 1 35/22,5 kg
# 2 30/17,5 kg
# A GHD Situps
# B T2BB
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WOD # 736 17.4

AMRAP 20 min
400 m MB Run 10/6kg
40 DU/120 SU
15 cal Row/AB
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