WOD 7.9.2020
16min AMRAP
15 Wall balls @ 9/6kg
12 Hang power snatches @ 40/27kg
9 Burpees over the bar
Rx+ = 30/20lb wall ball and hang squat snatches
WOD 8.9.2020
5 Rounds for time
20/16 Rowing kcals
14 DB thrusters @ 22.5/15kg per hand
WOD 9.9.2020
5 Rounds for time
6 Bar muscle ups / 9 Chest to bar pull ups
6 Power cleans @ 70/47kg
WOD 10.9.2020
4 Rounds for time
15 Toes to bar
Rest 20sec
16 Alternating DB snatches @ 22.5/15kg
Rest 20sec
200m sprint
Rest 20sec
Rx+ = 30/22.5kg
WOD 11.9.2020
5 Rounds for time
30/22 Kcal bike @ max effort
Rest 1min
20 Burpees @ max speed
Rest 1min
Max effort means MAX effort. Go hard or go home!
WOD 12.9.2020
For max reps, with a buddy
6min max kcal row
5min max thrusters @ 45/30kg
4min max pull ups
3min max HPSU
2min max double unders
1min max synchronized burpees
On the first 5 exercises, one buddy works and one rests. Last minute is synchronized.
WOD 13.9.2020
3 Rounds for time
700m run
12 Sandbag/D-ball over shoulder cleans (heavy!)
15 Box jump overs
Back Hall 6
Strength
7.9.2020
Bench Press 6 x 5
Low Bar Squat 6 x 3
Push Ups 3 x 8-12
Wallsit 3 x 0:30-1:00
8.9.2020
Halting Snatch Deadlift 3 x 6
Sumo Deadlift 6 x 3
Single leg KB Deadlift 4 x 8-12
Strength Lite
9.9.2020
One arm bent over rows
Back Squat (low bar)
WOD: Every 4 min x 6:
In 4 min window perform:
– 5 back squats @ RPE 6-7
– 8-12 one arm KB bent over rows per side
– 12 Plate Russian Twists
TIME LEFT – REST
Weightlifting
10.9.2020
Clean + Squat + Jerk 3x 2+2+2 and 3x 1+1+1
Split Jerks – superset with: 5x 2-3
Leg Raises 5x 10
Back squats 5x 5
12.9.2020
Snatch pull + Hang Snatch 5x 1+1
Drop Snatch 5x 3
Snatch Pulls (touch and go) 5x 5
Bent over Rows 3x 8
Sit ups 3x 15
13.9.2020
Snatch 6x 2
Clean and Jerk 6x 2
WOD: EMOM 9
10 Burpees
8/8 DB Snatches 15/22,5
60 sec Plank
