WODs-LOCATION-HALL 6
| 19.09 | WOD: |
| A) 3 Position Power Snatch | |
| Above knee/Below knee/Off the ground | |
| B) WOD: 5 ROUNDS | |
| – 25/20 cal Row | |
| – 10 Power Snatch @43/30kg | |
| – 8 Lateral Burpees over the bar jump | |
| 20.09 | WOD: |
| A) Front Squat 5 x 5 @ Build Up | |
| B) WOD: 3 ROUNDS | |
| – 20 Pull Ups | |
| – 7 Squat Cleans | |
| RX: | |
| RD1: 70/50kg | |
| RD2: 80/55kg | |
| RD3: 90/60 kg | |
| 21.09 | WOD: |
| A) 4 x 20 Alternating Z-Press @build up | |
| B) WOD: 18 min AMRAP | |
| – 100 Double Unders | |
| – 50 KB Swings @24/16kg | |
| – 25 Toe 2 Bar | |
| 22.09 | WOD: |
| A) ±12 min Ring Muscle Ups Practice | |
| B) WOD: 14 min EMOM | |
| Min 1: 5 Deadlifts @143/90 kg | |
| Min 2: 5 Ring Muscle Ups | |
| 23.09 | WOD: |
| WOD: 5 ROUNDS | |
| – 500/400m Row | |
| – 30 Sit Ups | |
| – 15 Devil Press @2×22.5/15kg | |
| – 15 Box Jumps @24/20″ | |
| 24.09 | WOD: |
| WOD: TEAM of 4 | |
| FOR TIME | |
| 3 ROUNDS: | |
| – 30 Thrusters @40/30kg | |
| – 30 Ring Dips | |
| 700m Run (together) | |
| 3 ROUNDS: | |
| – 30 Power Clean and Jerk @40/30kg | |
| – 30 Burpee into Pull Up Jump | |
| 700m Run (together) | |
| 2 work and 2 rest at the time. | |
|
All reps are synchronised and counts as 1. i.e. 5 synchronised thrusters, counts as
|
|
| 5 reps total, not 10. | |
| 700m run perform with all team holding a skipping rope, 1 hand. | |
| 25.09 | WOD: |
| WOD A) from 0-16:00 min AMRAP | |
| – 12 Handstand Push Ups | |
| – 8 Squat Snatches @30/20kg | |
| – 60 Double Unders | |
| Into | |
| WOD B) from 16:00-24:00: | |
| – Build up to a heavy DOUBLE Overhead Squat (pull up rig) |
STRENGTH-LOCATION-BACK HALL 6
| 19.9.2022 |
| Exercise |
| Weighted strict pull up, alternatively: |
| – Buddy assisted pull up |
| Superset x 5: |
| 5 Back squat |
| 5 Strict pull up |
| 24.9.2022 class canceled DUE TO HOSTING THE NATIONALS |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 20-09 | ||||||||
| Snatch Pull+ Mid Hang Power Snatch 1+1 | ||||||||
| Snatch Balance 5×3 | ||||||||
| OH Squat 5×3 |
| 22-09 | ||||||||
| Clean Pull+ Mid Hang Power Clean 1+1 | ||||||||
| Push press+ Split jerk 1+1 | ||||||||
| Clean + Jerk 1+1 |
