8. September 2026
Tuesday: Team WOD
WARMUP
9 x 20sec work / 10sec rest
echo bike / ski / shuttle run
box step ups / jumps / jump over
deadhang / hollow hold / arch hold
WOD PREP
BARBELL
5 jeferson curls
5 good mornings
5 romanian deadlifts
5 deadlift 40/35
Build up to workout weigth.
2-4 deadlifts
RX:120/85
DUMBELL
5/5 hang cleans
5/5 front squats
5/5 strict press
5/5 hang snatch
5/5 thrusters
@ WORKOUT WEIGTH
2/2 synchro thrusters
2/2 synchro hang snatch
GYMNASTIC
10 kip. Swings
5 ring rows
3 burpee pull ups
2 BMU
THE MASH TEAM
FOR TIME
40/30 cal echo bike
20 deadlifts 120/85
15 BUM / burpee pull-ups
Rest 2min
3 ROUNDS
10 shuttle runs (2x7.5m) PARTNER A
20 synchro pull-ups / jumping / banded / ring rows
10 shuttle runs (2x7.5m) PARTNER B
20 synchro DB thrusters 1x22.5/15
Rest 2min
3 ROUNDS
20 box jump over PARTNER A
20 synchro burpees
20 box jump over PARTNER B
20 synchro DB hang snatch 1x22.5/15
Rest 2min
FOR TIME
15 BMU / burpee pull-ups
20 deadlifts 120/85
40/30 cal echo bike