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 Air Squats | |
| – 1 Round of DT with DB @2×15/10kg | |
| – 20/15 cal Row | |
| DT: | |
| – 12 DB Deadlifts | |
| – 9 DB Hang Power Cleans | |
| – 6 DB Shoulder 2 Overhead |
U1 LITE-Hall 4
| 8.11 | WOD: |
| A) Shoulder Press – 3 RM | |
| CAP: 16 | |
| B) WOD: 3 ROUNDS | |
| – 12 Devil Press @2×15/10kg | |
| – 20 Ring Rows (feel on box) | |
| 10.11 | WOD: |
| A) Back Squat – 3 RM | |
| CAP: 20 | |
| B) WOD: 9 min AMRAP | |
| – 8 Burpee 2 Target (pull up bar) | |
| – 12 Air Squats | |
| 11.11 | WOD: |
| WOD: 35 min EMOM | |
| Min 1: 45 sec max cal Bike Erg | |
| Min 2: 45 sec max cal Row | |
| Min 3: 45 sec max cal Echo Bike | |
| Min 4: 45 sec max Double Unders | |
| Min 5: REST |
U1 FUNDAMENTALS-Back Hall 4
| 07-11-2022 | Fundamental #11 Kettlebell swing * Russian & American |
| 09-11-2022 | Fundamental #12 Kettlebell Snatch |
U1 Fit Mom-Back Hall 4
| 07-11-2022 |
| 11-11-2022 |
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