WOD:
22.11 18 min AMRAP
– 4 Squat Cleans @60/40kg
– 8 Pull Ups
– 10 Lateral Burpees over the Bar
23.11 A) ±12 min Handstand Walk Practice
B) WOD: 2 min AMRAP x 5:
– 10 Knee 2 Elbow
– 5 Strict Chest 2 Bar Pull Ups
– 5 Push Ups
– Remaining time max meters Handstand Walk
REST 2 min after each round.
24.11 A) Push Press 5-4-3-2-1 (Build Up)
B) WOD: 11 min AMRAP
– 10 Renegade Rows @2×22.5/15kg
– 20 Air Squats
– 40 Double Unders
25.11 5 ROUNDS
– 21/15 cal Row
– 15 Deadlifts @80/55kg
– 9 Handstand Push Ups
26.11 Buddy WOD
14 min AMRAP
– 20 cal Ski
– 20 KB Russian Swings @32/24kg
REST 2 min
14 min AMRAP
– 20 cal Row
– 20 Wall Balls 9/6kg
27.11 A) Power Snatch 3-3-2-2-1-1-1 (Build Up)
B) WOD: FOR TIME
– 1km Row
– 10 Power Snatches @±90% of A
28.11 ”FRAN” FOR TIME:
21-15-9
– Thrusters @43/30kg
– Pull Ups
Strength:
22.11.2021
A1) 2sec Pause Low Bar Squat 6 x 4
A2) superset GHD Sit-Ups 8-12
B1) Tempo Bench Press 5 x 5
B2) superset Tempo Banded FacePulls 8-12
23.11.2021
A1) 1st Pull + Conventional Deadlift 2 x 4
A1.2) Conventional Deadlift 4 x 4
A2) superset Copenhagen Side Plank 12/12 Knee Raises
B1) Pull Ups 5 x 3-5
B2) superset Bottom Up KB Press 8-12
24.11.2021
Dead-stop Strict Press 5 x 5
superset Seated Single Arm Lat Pulldowns 8-12 p/s
EMOM20
Min 1: 4 Pull Ups
Min 2: 8 Push Ups
Min 3: 12 alt V-Ups
Min 4: 16 Squat Jumps
Weightlifting:
25-11-2021
Snatch Deadlift 3 stops 4 x 3
Mid Hang Power Snatch+ OH Squat
Snatch Shrug 5 x 3
