8.12.2020
WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
– Deadlift @62/42 kg
– Box Jumps
– Pull Ups ( banded)
10.12.2020
WOD: Every 2:30 min x 7
– 10/8 cal AssBike
– 10 Front Squats @ 32/22 kg (from the ground)
– 10 Push Ups
TIME LEFT – REST
11.12.2020
WOD: FOR TIME
– 21 Devil Presses
– 10 Sit Ups
– 20 Air Squats
– 15 Devil Preses
– 20 Sit Ups
– 40 Air Squats
– 9 Devil Presses
– 40 Sit Ups
– 60 Air Squats
BUY OUT: 20 Inverted Burpees:)
RX= 15/10 kg per hand
12.12.2020
PARTNER WOD: 4 ROUNDS
20-14-10
– Sandbag Over Shoulder Clean @45/35kg
40-28-20
– Burpees Over the sandbag
80-56-40
– Walballs Shots @6/4kg
Follow order: 20 Sandbag clean – 40 Burpees – 80 Wall Balls etc.
1 Works – 1 Rests
U1 Endurance
7.12.2020
‘THE VETERAN”
WOD: 11 ROUNDS FOR TIME
– 500/400m Row
– 11 KB Thrusters @ 16/12 kg per hand
– 11 Burpees
9.12.2020
3 ROUNDS on each machine for max reps
In 3 min window x 3:
– 500/400m SKI ERG
– remaining time max rep Push Ups
REST 2 min
In 3 min window x 3:
– 800m BIKE ERG
– remaining time max rep KB Push Press @ 2×16/12kg
REST 2 MIN
In 3 min window x 3:
– 30/21 cal ASSBIKE
– remaining time max rep Burpees
