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5. August 2026

Wednesday: Team WOD

Warm up:


6 min EMOM:

Min 1: Row (easy pace)

Min 2: 10 Russian KB Swings + max Dead hang

Min 3: 10 Alt. Reverse lunges + max SU


WOD prep:

4+4 Single arm KB Swings

4+4 KB Front squats

4+4 KB Push press

4+4 KB Hang snatches

4+4 KB OH Lunges


3 x 1 Jump to hollow

5-8 Ring rows

2 x 1 Negative pull-ups

3-5 Kipping pull-ups

3 x 1 Hip to bar

1-3 BMU


WOD:


Teams of 2


3 Rounds for time:


Partner A: 20 / 15 cal Row, Partner B: 50 DU / 75 SU

Partner A: 50 DU / 75 SU, Partner B: 20 / 15 cal Row

20 BMU / Burpee pull-ups  (divide anyhow)


Partner A: 20 / 15 cal Ski, Partner B: 50 DU / 75 SU

Partner A: 50 DU / 75 SU, Partner B: 20 / 15 cal Ski

6 KB Complexes* (you go, I go)


Partner A: 20 / 15 cal Echo bike, Partner B: 50 DU / 75 SU

Partner A: 50 DU / 75 SU, Partner B: 20 / 15 cal Echo bike

30 Burpees (divide anyhow)


* KB Complex:

4 KB Deadlifts

4 KB Hang snatches

4 KB Thrusters

4 KB Hang clean and jerks

4 KB OH Lunges


Rx = 2 x 20/12kg

Time cap = 35 min

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