WOD:
15.11 A) Back Squat 5-4-3-2-1 (Build Up)
B) WOD: 3 ROUNDS
– 25 Wall Balls @12/9kg
– 20 Handstand Push Ups
16.11 A) Strict (weighted) Chest to Bar Pull Ups 5 x 5
B) WOD: 5 ROUNDS
– 20 Alt. DB Snatches @22.5/15kg
– 20 Burpees
17.11 A) Snatch – Build Up to a heavy single of today.
CAP:18
B) WOD: 3 ROUNDS
– 30 Box Jumps Over @30/24″
– 30 Strict Shoulder Press @empty bar
18.11 A) Power Clean 3-3-2-2-1-1 (Build Up)
CAP: 15
B) WOD: Every 2 min x 5:
– 8 Power Clean @60/40 kg
– Remaining time max cal Echo Bike
REST 1 min between rounds.
19.11 WOD: 5 ROUNDS
– 7 Front Squats @65/45 kg
– 14 Burpees
– 21 KB Swings @24/16kg
– 63 Double Unders
20.11 WOD: Buddy WOD
25 min AMRAP
– 1 Rope Climb
– 5 Ring Dips
– 7 Toe 2 Bar
Rotate per full round.
21.11 WOD: Every 4 min x 5:
– 14 DB Renegade Rows
– 12 DB Power Clean
– 10 DB Thrusters
TIME LEFT = REST
RX=2×22.5/15kg
Strength:
15.11.2021
A1) Double Paused Low Bar Squat 5 x 5
A2) superset 20 alt. V-Ups
B1) Tempo Feet Up Bench Press 5 x 5
B2) superset Tricep Extensions 8-12
16.11.2021
A1) Pause Conventional Deadlift 2 x 5
A1.2) Conventional Deadlift 3 x 5
A2) superset Copenhagen Side Plank 12/12 Knee Raises
B1) Pull Ups 5 x 3-5
B2) superset Heavy Russian KB Swings 8
17.11.2021
A) Dead-stop Strict Press 5 x 5
B) superset Banded Face Pulls 8-12
EMOM20
Min 1: 12 Sit-up into Press
Min 2: 10 Tricep Extensions
Min 3: 8/8 Single Leg Deadlifts
Min 4: 6/6 Around the Worlds
Weightlifting:
18.11.2021
Push Press+ Split Jerk 1+1
High Hang Clean+ Jerk 2+1
Clean Pull 5×3
20.11.2021
Clean Deadlift 3 stops 4×3
Mid Hang Clean + Front Squat 1+1
EMOM 15 Clean Pull+ Clean 1+1
