WODs
| 12.09 | WOD: |
| A) Strict Press 5 x 4 @ Build Up | |
| B) WOD: 3 ROUNDS | |
| – 50 V-Ups | |
| – 30 Alt. DB Hang Power Clean and Jerk @22.5/15kg | |
| – 15 Handstand Push Ups | |
| 13.09 | WOD: |
| A) Power Snatch 5 x 5 @ Build Up ( barbell cycling ) | |
| B) WOD: Every 2 min x 6: | |
| – 15/11 cal Echo Bike | |
| – 9 Power Snatches @53/40 kg Unbroken* | |
| 5 burpees over the bar penalty if you break the set of 9. | |
| Time Left = REST | |
| SCORE = SLOWEST ROUND | |
| 14.09 | WOD: |
| WOD: FOR TIME | |
| 27-21-15-9-6-3 | |
| – Chest 2 Bar Pull Ups | |
| – Box Jump @30/24″ | |
| After each set perform 200m Run | |
| 15.09 | WOD: |
| A) ±20 Handstand Walk and Pistol Squat Practice | |
| B) WOD: 10 ROUNDS | |
| – 10 m Handstand Walk | |
| – 40 Double Unders | |
| – 10 Alternating Pistol Squats | |
| 16.09 | WOD: |
| WOD: 30 min AMRAP | |
| – 50 Wall Balls @9/6kg | |
| – 30 Renegade Rows @2×22/15kg | |
| – 20/15 cal Echo Bike | |
| Every 3 min (start at 0-3-6-9-etc) perform 2 INVERTED Burpee 🙂 | |
| 17.09 | WOD: |
| WOD: BUDDY WOD | |
| FOR TIME | |
| – 700m Sandbag Carry (any style) @68/45kg | |
| Switch whenever you like. | |
| INTO | |
| 5 ROUNDS: | |
| – 36 Russian KB Swings @28/20kg | |
| – 14 Burpees over the sandbag | |
| – 8 Sandbag Clean Over the Shoulder @68/45 kg | |
| Split reps exactly in half, and follow the order. | |
| 18.09 | WOD: |
| WOD A ) FOR MAX CALS: | |
| – 6 min Bike Erg | |
| 3 min REST | |
| – 6 min Ski Erg | |
| 3 min Rest | |
| – 6 min Row | |
| REST 5 min | |
| WOD B) FOR TIME | |
| – 25 Man Makers @2×22.5/15kg 🙂 |
STRENGTH
| 12.9.2022 |
| Exercise |
| Hang power clean |
| Pendlay row |
| Superset x 5: |
| 5 Hang power cleans @ 75% of daily max |
| 5 Pendlay rows @ 75% of daily max |
| 17.9.2022 |
| Exercise |
| Front squat |
| Weighted dip |
| Superset x 5: |
| 5 Front squats @ 75% of daily max |
| 5 Weighted dips @ 75% of daily max |
WEIGHTLIFTING
| 13-09 | ||||||||
| 3 stops snatch highpull 5×2 | ||||||||
| No Feet mid hang power Snatch 3 reps | ||||||||
| Snatch balance + OH Squat 1+2 |
| 15-09 | ||||||||
| 3 Stops Clean High pull 5×2 | ||||||||
| No feet Mid Hang Power Clean 3 reps | ||||||||
| Clean+ Push press 1+3 |
