WOD 9.11.2020
WOD: 5 ROUNDS
– 14 Burpees / 250m Row
– 16 USA KB Swings @24/16 kg
– 20 Alternating Front Lunges @24/16 kg
WOD 10.11.2020
A) 12 min cap:
Clean Deadlift+Power Clean+Hang Power Clean (Build Up)
6 x 1+1+1
B) WOD: 5 ROUNDS
– 15/10 cal Row Sprint
– 12 Box Jumps Over @ 24/10”
– 6 Power Cleans @ 70/50 kg
REST 1 min between ROUNDS
RX+ heavier Hang Power Cleans but still unbroken.
WOD 11.11.2020
A) 3 Supersets:
– 10+10 Single Arm DB Bent Over Row
– 20 Strict Sit Ups
B) WOD: FOR TIME
10 Man Makers
12 DB Thrusters @15/10 kg per hand
8 Man Makers
14 DB Thrusters @15/10 kg per hand
6 Man Makers
16 DB Thrusters @15/10 kg per hand
4 Man Makers
18 DB Thrusters @15/10 kg per hand
2 Man Makers
20 DB Thrusters @15/10 kg per hand
RX+ Go Heavier!
WOD 12.11.2020
A) 18 min to find a heavy sets of 2:
Snatch / Power Snatch ( max 5-7 sec rest between reps)
B) WOD: 4 ROUNDS
– 2 Snatches (Power) @80% of last set from part A
– 60 Double Unders / 120 Single Unders / 60 sc DU quality Practice
RX+ 85% of your 1RM Snatch.
WOD 13.11.2020
WOD: 24 min AMRAP
– 650/500 m ROW
– 18 Back Squats @30/20kg
– 16 Push Press @30/20kg
WOD 14.11.2020
WOD: 3 ROUNDS
30 V-Ups
20 Hang Power Snatches @40/30kg
10 Sandbag Over Shoulder Clean @65/45kg
WOD 15.11.2020
FOR TIME:
– 300/250m row
– 15 Russian KB Swings @24/16kg
– 15 Air Squats
– 300/250m row
– 14 Russian KB Swings @24/16kg
– 14 Air Squats
– 300/250m row
– 13 Russian KB Swings @24/16kg
– 13 Air Squats
…
…
…
– 300/250m row
– 5 Russian KB Swings @24/16kg
– 5 Air Squats
Back Hall 6
Strength
9.11.2020
Banded Deadlift 3×3
Deadlift 5×3
Russian KB Swings superset sideplank 45sec p/s 3×8
10.11.2020
3sec Tempo High Bar Squat 5×3
AMRAP Squat 3xAMRAP
Floorpress 5×3
Strength Lite
11.11.2020
Strict Press 5×5
EMOM16:
min1: 16 DB SA Overhead Lunges
min2: 8 Yates Row
Weightlifting
12.11.2020
Muscle Snatch doubles 3×2
Power Snatch doubles 5×2
Snatch doubles 5×2
14.11.2020
Power Clean doubles 5×2
Clean doubles 5×2
Jerk 5×1
