13.10.2020
KB Swings Practice
Box Jumps
WOD: 5 ROUNDS
15 Double KB Push Press @2×16/12kg
15 Box Jumps
1 min Rest
15.10.2020
WOD: 18 min AMRAP
10 T2B / L-Ups
15/10 cal AssBike
5 Deadlifts @ 75% BW
16.10.2020
WOD: Every 3 min x 7:
12/8 cal AssBike
15 KB USA Swings @ 20/16kg
TIME LEFT – REST
Finisher:
Tabata side plank.
17.10.2020
WOD: PARTNER WOD
4 ROUNDS
30 cal Row
30 Box Jumps
30 Push Ups
30 WallBalls @ 6/4kg
Follow the order. 1 works 1 rests.
U1 Endurance
12.10.2020
TEAM WOD
Teams of 3 – 27 min AMRAP
Rotate per full Round:
12/8 cal Ass Bike
14 DB Alternating Snatches @ 22.5/15kg
Buddy 1 does full round, then buddy 2 does full round, then buddy 3 etc.
14.10.2020
WOD: EVERY 4:30 min x 6:
30/20 cal Row
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
RX= 52/32kg
SC= 42/22kg
