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 |
U1 LITE-Hall 4
| 1.11 | WOD: |
| WOD: ”McGhee Lite” | |
| 30 min AMRAP | |
| – 5 Deadlifts @80/55 kg | |
| – 13 Push Ups | |
| – 9 Box Jumps 24/20” | |
| 3.11 | WOD: |
| A) Negative Tempo Pull Ups 5 x 4 @ 3 sec down. | |
| B) WOD: 10 ROUNDS | |
| – 2 Power Clean @50/35 | |
| – 4 Pull Ups (Elastic) | |
| 4.11 | WOD: |
| WOD: 3 ROUNDS | |
| – 55/42 cal Echo Bike | |
| – 40 Burpees | |
| – 40 DB Thrusters @2×12.5/7.5kg | |
| 5.11 | WOD: |
| Buddy WOD 26min AMRAP (Mega WOD) | |
| 100m Double KB Farmer Carry | |
| @2×24/16kg | |
| 30 Pull ups or Ring rows | |
| 30 push ups |
U1 FUNDAMENTALS-Back Hall 4
| 31-10-2022 | Fundamental #9 Push jerk |
| 02-11-2022 | Fundamental #10 Snatch |
U1 Fit Mom-Back Hall 4
| 31-10-2022 |
| 04-11-2022 |
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