15.9.2020
WOD: 4 x AMRAP 3min:
In 3 min perform:
15 Push presses @ 32/22kg
20 Air Squats
Time left = max cal Row
REST 3 min.
17.9.2020
WOD:
8 min AMRAP:
12/10 cal AssBike
10 Hang Power Cleans @ 42/32kg
REST 3 min
8 min AMRAP:
12/10 cal AssBike
10 (Box) Push Ups
18.9.2020
WOD: 5 ROUNDS
30 Alternating Goblet Hold Box Step Ups 16/12kg
20 KB USA Swings 16/12kg
15 Knee raises / L-Ups
19.9.2020
PARTNER WOD: 6 ROUNDS
7+7 Front Squats @ 32/22 kg
9+9 Burpee Over the bar
11+11 Ring Rows
Buddy 1 does 7 Front Squats, Buddy 2 does 7 Front Squats, etc.
U1 Endurance
14.9.2020
AMRAP 7 min
BUY IN:
40/30 cal ROW
Remaining Time:
12 Burpees
12 Alternating DB Snatches
REST 2 min
AMRAP 7 min
BUY IN:
40/30 cal ROW
Remaining time:
12 Burpees
12 DB Box Step Ups
REST 2 min
AMRAP 7 min
BUY IN:
40/30 cal ROW
12 Burpees
12 Box Jumps
RX – 15/10kg
16.9.2020
Endurance HERO WOD ”BEX”
35 min AMRAP
50 Walballs 9/6kg
40 Box Jumps
30 T2B / 30 L-Ups
20 Deadlifts @ 60/40 kg
700 m Run
