WOD 15.07.2025

A) Clean and Jerk

B) 4 Rounds:
3 Clean & Jerk
6 Bar Facing Burpees
12 T2B

HYROX 15.07.2025

36min EMOM:

-40sec shuttle runs

-35sec for max distance Row

-40sec for max reps Wallballs

-35sec for max cal Bike

-40sec for max distance Burpee Broadjump

-35sec Box Step Up

WOD 16.07.2025

A) Deadlift:
Work up to a heavy 3

B) Ladders for 25min AMRAP:
2-4-6-8-… Wallballs
2-4-6-8-… Deadlifts (80/55)
2-4-6-8-… Push Ups

-200m Run after each Round

WOD 17.07.2025

With a Partner:
5 Rounds:
10 Synchro alternating DB Snatch (22.5/15)
20 DB Box Step Over (FR Hold)
into
5 Rounds:
400m Run Together
20 Pull Ups
into:
5 Rounds:
20 Synchro Russian KB Swings (32/24)
100m Suitcase Carry Together

HYROX 17.07.2025

With a Partner:
400m Run Together
20 Burpees Over Partner (Plank Position)
600m Run Together
30 Partner Wallballs
800m Run Together
40m Sandbag Lunges
1000m Run Together
40m Sandbag Lunges
800m Run Together
30 Partner Wallballs
600m Run Together
20 Burpees Over Partner (Plank Position)
400m Run Together