17.11.2020
KB Push Press
Double Unders Technique
WOD: 18 min AMRAP
– 15 Double KB Push Press
– 45 Double Unders / 90 Single Unders
– 15 Air Squats
19.11.2020
Row Technique
WOD: Every 3 min x 6:
– 15/12 cal Bike
– 12 KB Swings USA @ 20/16kg
– 5 Burpees over the KB
TIME LEFT = REST
20.11.2020
Overhead Stability
DB Snatch Practice
WOD: 5 ROUNDS
– 15/10 cal Bike
– 20 DB Alternating Snatches @15/10kg
– 15 Push Ups
21.11.2020
Thruster Mobility
FOR TIME:
– 70 Sit Ups
– 50 Thrusters @ 32/22 kg
– 40 Burpees
U1 Endurance
16.11.2020
PARTNER WOD
27 min AMRAP
– 12/9 cal Bike
– 13 Shoulder to Overhead @32/22kg
– 6 Lateral Burpees over the bar
Rotate when full round is performed.
18.11.2020
WOD: EVERY 10 min x 3:
– 60/40 cal AssBike
– 30 Lateral Burpees over the KB
– 20 Double KB Hang Snatch @16/12kg per hand
TIME LEFT – REST
