W: Muscle Snatch
G: Superman
Coach creates WOD with these exercises and can add max 2 W or G exercises. No M today
W: Step Over Box with 2 Kettlebells
G: GHD Hip Extension
Coach creates WOD with these exercises and can add other W or G exercises. No M today
M: Air Bike
G: Jumping Lunges
W: Barbell Power Clean
Coach creates WOD with only these exercises
M: Air Bike only with arms
G: Hanging Knees To Elbows
W: One Arm Dumbbell Press
Coach creates WOD with these exercises and can add exercises
M: Burpee Over Bar
G: Handstand Hold
W: Sumo Deadlift High Pull
Coach creates a WOD with only these exercises
M: Burpee Over Box
G: Legless Rope Climb
W: Russian Kettlebell Swing (Heavy)
Coach creates a WOD with these exercises and can add other exercises if he wants
PR: Max Box Jumps in 3 minutes
PR: unbroken knee raises on bar
After that the coach can choose other exercises for a WOD
PR: Max unbroken Kipping Pull Ups
PR: Max unbroken Pistols
After that the coach can choose other exercises for a WOD
M: Rower
W: Power Clean and Front Squat
Coach can create a WOD including these exercises and other M or W exercises. No Gymnastic exercises today !
M: Air Bike
W: Squat Clean with barbell
Coach can create a WOD including these exercises and other M or W exercises. No Gymnastic exercises today !
G: Push Up hands released
W: Deadlift with barbell
M: Single Under
Coach can create WOD with these exercises but DO NOT add extra exercises
G: Around the Box
W: Deadlift with barbell
M: Double Under
Coach can create WOD including these exercises and add other exercises
