27. Juli 2026

Warm up:

9 x 20 sec on / 10 sec off:

Baby burpees

Squat hold

Hang from pull-up bar

Strength: Front squat 

Warm up:

With an empty barbell:

10 Front rack alternating elbow raises

10 Back rack alternating elbow raises

5 Good mornings

5 Front squat, slow down, fast up

5 Front squat, with 3 sec pause in the bottom of the squat

5 Front squat, one and halves

Front Squat

Build to today’s heavy 5.

WOD prep:

5-8 Ring rows

3 x 1 Negative pull-up

10 Kip swings

1-2-3 Kipping pull-ups

4 Burpees over bar

4 Front squats

4 Pull-ups

WOD:

7 x 2 min on / 1 min off:

AMRAP:

7 Burpees over bar (lateral)

7 Front squats 45/30kg

7 Pull-ups / Ring rows / C2B