WOD 14.9.2020
4 Rounds for max reps
30sec max effort bike kcals
Rest 30sec
30sec max hang power cleans @ 55/38kg
Rest 30sec
30sec max max toes to bar
Rest 90sec
WOD 15.9.2020
A) Overhead squat
Build up to a heavy single
B) 5 Rounds for time
12 Overhead squats @ 50% of A
400m run
Rest 1min
WOD 16.9.2020
Cindy
20min AMRAP
5 pull ups
10 push ups
15 air squats
WOD 17.9.2020
4 Rounds for time
15 Devil presses (15/10kg per hand)
Rest 30sec
20/16 Row kcals
Rest 30sec
WOD 18.9.2020
4 Rounds for time
1200/900m assault bike
30 Box jumps
30 Wall balls
WOD 19.9.2020
3 Rounds for time, with a buddy
400m run together
40 Sandbag squats @ 65/45kg
40 Toes to bar
One works, one rests.
WOD 20.9.2020
A) Front squat
Build up to a heavy single
B) For time
10-1 Front squat @ 50% of A
1-10 Burpees over the bar
Back Hall 6
Strength
14.9.2020
Low Bar Squat 8 x 2
Bench Press 6 x 5
Elevated Split Squats 3 x 8/8
Russian Twist 3 x 12
15.9.2020
Halting Snatch Deadlift 3 x 6
Sumo Deadlift 6 x 3
Glute Bridges 3 x 8/8
Barbell Side Bends 3 x 20
Strength Lite
16.9.2020
WOD: 20 min EMOM
Min 1: 5 Sandbag Squats @ RPE 7
Min 2: 5+5 Single Arm DB Shoulder Press @ RPE 7
Min 3: 30-45 sec Sandbag bearhug hold @ AHAP
Min 4: REST
Weightlifting
17.9.2020
Snatch DL + Snatch + Snatch Balance 5x 1+1+1
Push Press 5x 5
Front Squats – superset with: 5x 5
Push ups – (RX+ Pike Pushups) 5x 8-12
19.9.2020
Hang Clean 5x 3
Clean Pulls 5x 5
Press in Split – superset with: 5x 5
Split Squats 5x 10/10
