ENDURANCE-Hall 4 14.11 BUDDY WOD 30 Rounds For Time: – 10/8 cal Echo Bike – 40 m Shuttle Run – 8 DB Thrusters @2×15/10kg Swap with buddy after completing full round. 16.11 RUNNING CLOCK 0:00-5:00 25/20 cal Echo Bike + 10 Burpees (time left =…
WODs-LOCATION-HALL 6 14.11 WOD: A) Deadlift 4 x 8 @RPE7.5 (same weight across all sets) B) WOD: 3 ROUNDS – 20 Toe 2 Bar – 5 Power Cleans @100/75kg 15.11 WOD: WOD: 24 min AMRAP – 500/400m Row – 15 Hang Power Snatches – 500/400m…
ENDURANCE-Hall 4 7.11 WOD: 36 min AMRAP BUY IN: 5 ROUNDS – 20 Alt. DB Snatches @15/10kg – 20 Burpees Box Jumps Over – 20 Sit Ups TIME LEFT – max cal ROW = SCORE 9.11 WOD: 5 ROUNDS – 75 Double Unders – 30…
WODs-LOCATION-HALL 6 7.11 WOD: A) WOD: 25 min AMRAP – 21/16 cal Echo Bike – 15 Box Jumps Over @24/20″ – 21 Wall Balls @9/6kg – 15 USA KB Swings @24/16 kg 8.11 WOD: A) Shoulder Press – 1RM CAP: 16 B) WOD: 3 ROUNDS…
ENDURANCE-Hall 4 WOD: ”WHITTEN” 5 ROUNDS – 22 KB Swings @24/16kg – 22 Box Jumps @24/20″ – 500m Row – 22 Burpees – 22 WallBalls @9/6kg WOD: 3 ROUNDS – 1500/1250 m Row – 150 Double Unders – 80 Alternating DB Box Step Ups @15/10kg…
WODs-LOCATION-HALL 6 31.10 WOD: A) Back Squat 6 x 2 @RPE9.5 (same weight across all sets) B) WOD: 5 ROUNDS – 20/15 Cal Row – 20 Wall Balls @12/9kg 1.11 WOD: WOD: ”McGhee” 30 min AMRAP – 5 Deadlifts @125/84 kg – 13 Push Ups…
ENDURANCE-Hall 4 24.10 WOD: BUDDY WOD, FOR TIME Row 1000/850m Then – 100 Burpees – 140 DB Snatches @15/10kg – 160 Air Squats Then Row 1000/850m Split Burpees, Snatches and Air Squats in any way you like. 26.10 WOD: BUDDY WOD 6 ROUNDS – 600/500m…
WODs-LOCATION-HALL 6 24.10 WOD: A) Bench Press 5×5 @ Build Up After each set perform 20-30 sec side plank hold. B) WOD: FOR TIME 100 Hang Clean and Jerk @2×22/15kg Every time you stop or pause for more than 3 sec = 12/8 cal Echo…
ENDURANCE-Hall 4 17.10 BUDDY WOD: E2MOM Min 0-2: max cal Row Min 2-4: max Burpees Min 4-6: max cal Ski Erg MIN 6-8: Max cal Bike Erg REPEAT 4 TIMES. 1 works = 1 rests. Swap whenever you like. Score = Total cal/reps performed as…
WODs-LOCATION-HALL 6 17.10 WOD: A) Shoulder Press 4 x 5 @RPE8.5 (same weight across all sets) B) WOD: ”GRACE” 30 Clean and Jerk @61/43 kg CAP: 6 18.10 WOD: WOD:21 min AMRAP – 21/16 cal Row – 15 Toe 2 Bar – 9 DB Thrusters…
ENDURANCE-Hall 4 10.10 WOD: 30 min AMRAP – 500/400m Row – 21 Box Jumps – 400/300m Row – 15 Burpees – 250/200m Row – 9 Burpees Box Jumps 12.10 BUDDY WOD A) 14 min AMRAP – 1000m Bike Erg – 30 DB Snatches @15/10kg REST…
WODs-LOCATION-HALL 6 10.10 WOD: A) (Weighted) Pull Ups 4 x 5 @Build Up B) WOD: 15 min AMRAP – 15/11 cal Echo Bike – 8 Chest 2 Bar Pull Ups – 4 Wall Walks 11.10 WOD: A) Back Squat 4 x 6 @RPE8 (same weight…
