WOD 19.10.2020
WOD: 21 min AMRAP
20 Alternating DB Hang Power Cleans and Jerk @22.5/15kg
50 DU
20 Alternating Pistol Squats
WOD 20.10.2020
A) Bench Press
6 x 3 (Build Up)
B) WOD: 4 ROUNDS
15 Double DB Push Press @ 22.5/15kg per hand
10 Pull Ups
WOD 21.10.2020
A) 15 min to build up to a heavy Power Clean
B) WOD: 5 ROUNDS
5 Power Cleans @ 60% of A
15 Toes 2 Bar
WOD 22.10.2020
WOD: 16 min EMOM
Min 1: 4 Bar Muscle Ups / 8 Strict Pull Ups / 12 Kipping – Butterfly Pull Ups
Min 2: max Burpees
Min 3: 12 OHS @ 43/28kg
Min 4: max Burpees
RX+ OHS 50/35kg
WOD 23.10.2020
AMRAP 7 min
15/10 kcal Row
12 Alternating DB Snatches @ 22.5/15kg
REST 2 min
AMRAP 7 min
15/10 kcal Row
12 Alternating DB Box Step Ups @ 22.5/15kg
REST 2 min
AMRAP 7 min
15/10 kcal Row
12 Burpees Box Jump Over
WOD 24.10.2020
BUDDY WOD
22 min AMRAP
Rotate per full round:
10/8 cal AssBike
5 Hang Power Cleans
5 Shoulder to Overhead
RX=40/28kg
WOD 25.10.2020
A) 10 min kipping HSPU practice
B) WOD: 12 min AMRAP
12 Push Ups
24 AbMat Sit Ups
48 Double Unders
Back Hall 6
Strength
19.10.2020
Banded Deadlift 3 x 6
2-Stop Deadlift 5 x 6
Single Leg Glute Bridges 3 x 10/10
20.10.2020
2sec Pause High Bar Squat 5 x 1
1.5 High Bar Squat 3 x AMRAP
(Feet Up) Banded Bench Press 5 x 5
Yates Row 5 x 8
Strength Lite
21.10.2020
A) Sumo Deadlift
6 x 2 ( Build Up)
B) 3 ROUNDS:
8+8 One Arm KB Bent Over Row @ RPE 7
12 Barbell Floor Press @ RPE 6
30-60 sec. SandBag Bear Hug Hold ( Heavy)
REST 120 sec.
Weightlifting
22.10.2020
Air Split Jerk + 10 Jumps in Split Position 5×1
Split Jerk 5×1
Strict Press in Split Jerk stance 5×1
24.10.2020
Hang Power Clean + Front Squat 5×1
Clean + 2 Jerks 5×1
