3.11.2020
Shoulder stability
KB Push Press technique
L-Ups Practice
B) WOD: EVERY 4 min x 6:
– 18/12 cal AssBike
– 14 Double KB Push Press @ 2×16/12kg
– 12 L-Ups
TIME LEFT = REST
5.11.2020
KB Swings
Squat Mobility
WOD: FOR TIME
21-18-15-12-9-6-3
– KB Swing Russian @20/16kg
– KB Goblet Squat @20/16 kg
– Burpees
6.11.2020
Row Technique
Push Press Practice
WOD: AMRAP 4 min x 5:
BUY IN: 20/15 cal Row
7 Push Press @32/22kg
7 Box Jumps Over
REST 2 min
7.11.2020
WOD: BUDDY WOD
22 min AMRAP
– 40 cal Bike
– 30 WallBalls @6/4kg
– 20 Pull Ups (banded)
– 45 sec synchro PLANK HOLD
1 works – 1 rests except PLANk HOLD
U1 Endurance
2.11.2020
WOD: 10 ROUNDS
20/15 cal ROW
50 Double Unders / 100 Single Unders
20 USA KB Swings @24/16 kg
4.11.2020
7 min AMRAP:
– 12/9 cal Bike ERG
– 10 Burpees to target (pull up bar)
3 min REST
7 min AMRAP:
– 12/9 cal SKIERG
– 10 Push Ups
3 min REST
7 min AMRAP:
– 12/9 cal AssBike
– 10 Double KB Push Press @16/12kg
