WOD 23.11.2020
WOD: 8 ROUNDS
– 5 Chest 2 Bar Pull Ups
– 7 Shoulder 2 Overhead @50/35 kg
– 9 Back Squats @50/35kg
RX+ 3 Bar Muscle Ups / S2O+BSQ @ 60/40kg
WOD 24.11.2020
A) 16 min to build up to a heavy snatch for today.
B) WOD: AMRAP 2 min x 4:
– 5 Snatches @ 60% of A
– max cal Row
REST 1 MIN
WOD 25.11.2020
WOD: GIRL BENCHMARK WOD CHELSEA
EMOM 30 min:
– 5 Pull Ups
– 10 Push Ups
– 15 Air Squats
SC1:
– 3 Pull Ups
– 7 Push Ups
– 10 Air Squats
SC2:
Work until you can perform all the movements within 1 min, remaining
time perform an AMRAP.
WOD 26.11.2020
A) Barbell Floor Press 4 x 10 ( Build Up)*
*after each set perform 30 sec Side Plank Hold L/R
B) WOD: 11 min AMRAP
– 10 Russian KB Swings @ 40/32kg
– 40 Double Unders
WOD 27.11.2020
METCON FRIDAY
WOD: FOR TIME
5 ROUNDS:
-21 Box Jumps Over @24/20”
-15 Burpees
INTO
5 ROUNDS:
– 15 Knee 2 Elbows
– 9 Devil Presses @ 22.5/15 kg per hand
WOD 28.11.2020
PARTNER WOD
WOD: 18 min AMRAP
– 30/20 cal Bike
– 40 Alternating Reverse Lunges
– 5 Synchronized Power Snatches @45/30 kg
1 works – 1 rests except the power snatches.
WOD 29.11.2020
A) Every 60 sec x 8:
Power Clean+ Hang Power Clean (under knees)+ Hang P.C (above knees)
8 x 1+1
B) WOD: 4 ROUNDS
– 3 Power Cleans @ 80/65kg
– 10 Burpees over the bar
Back Hall 6
Strength
23.11.2020
Deadlift Warm-Up 5×1
Deadlift 4×1
24.11.2020
3sec Tempo High Bar 5×2
Bulgarian ShitSquat superset Push Ups 5×8+12
Strength Lite
25.11.2020
Thruster 5×3
EMOM20:
Min1: 3-5 Strict Pull Ups
Min2: 40sec Side Plank Left
Min3: 40sec Side Plank Right
Min4: 12 KB Goblet Squats
Weightlifting
26.11.2020
Snatch Pull + Hang Power Snatch 5×1
Just Snatch!! 5×1
EMOM10: 1 snatch @ 80%
28.11.2020
Clean Pull + Hang Power Clean + Jerk 5×1
Just C&J!! 5×1
EMOM10: 1 C&J @ 80%
