27.10.2020
Kipping Pull Ups practice
Push Ups technique
WOD: Every 4 min x 5:
15/10 cal Bike
15 Push Ups
10 Pull Ups (Banded)
29.10.2020
WOD: AMRAP 3 min x 4:
BUY IN: 12/8 cal SPRINT Row
5 Power Cleans @ RPE 6
5 Burpees Over the bar
REST 90 sec between rounds.
30.10.2020
WOD: 30-20-10
Toes 2 Bar / L-Ups
Burpees
KB Box Step Ups @16/12kg
31.10.2020
WOD: PARTNER WOD
TEAMS of 3:
AMRAP 22 min:
10/7 cal Bike
8 KB USA Swings @ 16/12kg
4 KB Goblet Squat @16/12kg
ROTATE PER FULL ROUND
Buddy 1: Complete full round
Buddy 2: Holds plank
Buddy 3: Rests
Once buddy 1 is done, rotate.
U1 Endurance
26.10.2020
BUY IN: 1000m ROW
THEN
5 ROUNDS:
15 Burpees Box Jumps Over
25 KB Swings USA @ 24/16kg
50 DU / 150 SU
THEN
BUY OUT: 1000m ROW
SCORE – Slowest 1000m ROW time.
28.10.2020
PARTNER WOD
AMRAP 14 min:
30/20 cal SKI
30 Wall Balls @ 6/4
REST 2 min
AMRAP 14 min:
30/20 cal Bike ERG
30 Shoulder to Overhead @32/22 kg
1 works – 1 rests.
