WODs-LOCATION-HALL 6
| 26.09 | WOD: |
| A) Push Press 5 x 3 @Build Up | |
| B) WOD: 14 min AMRAP | |
| – 20m Walking Lunges @24/16 kg (KB hold in goblet position) | |
| – 10 Chest 2 Bar Pull Ups | |
| 27.09 | WOD: |
| A) Bench Press 4 x 10 @Build Up | |
| After each set perform 20-30 sec L-Sit (between boxes) | |
| B) WOD: Every 3 min x 5: | |
| – 10/8 cal Echo Bike Sprint | |
| – 10 Burpees | |
| – 10 Knee 2 Elbows | |
| TIME LEFT = REST | |
| SCORE = SLOWEST ROUND | |
| 28.09 | WOD: |
| A) Overhead Squat – 4-4-2-2-1-1-1 @Build Up | |
| CAP: 15 | |
| B) WOD: FOR TIME | |
| – 50 Wall Balls @9/6kg | |
| – 30/22 cal Echo Bike | |
| – 50 Wall Balls @9/6kg | |
| 29.09 | WOD: |
| WOD: EMOM 24 min | |
| Min 1: 15/12 cal SKi ERG | |
| Min 2: 6 Sanbag over the shoulder clean @68/45kg | |
| Min 3: 50 Double Unders | |
| Min 4: 12 KB Swings @24/16kg | |
| 30.09 | WOD: |
| WOD: ”INCREDIBLE HULK” | |
| 20 min AMRAP: | |
| – 5 Deadlifts | |
| – 5 Hang Power Clean | |
| – 5 Front Squat | |
| – 5 Push Press | |
| – 5 Back Squats | |
| RX=53/34 kg | |
| 1.10 | WOD: |
| WOD: BUDDY WOD | |
| FOR TIME | |
| BUY IN: 50 Synchro Burpees | |
| THEN | |
| 20 ROUNDS: | |
| -10/8 cal Echo Bike | |
| – 6 Alt. DB Snatch @22.5/15kg | |
| THEN | |
| BUY OUT: 50 AbMat Sit Ups | |
| 2.10 | WOD: |
| A) ±20 min Hand Stand Walk and Bar Muscle Ups practice | |
| B) WOD: Every 2:30 min x 8 (Quality): | |
| – 3-5 Bar Muscle Ups | |
| – 10m Hand Stand Walk | |
| – 12 Box Jumps Over @30/24″ | |
| TIME LEFT = REST | |
| SCORE = Slowest Round |
STRENGTH-LOCATION-BACK HALL 6
| 26.09 |
| Exercise |
| Superset x 5: |
| 5 Deadlifts |
| 5 Strict presses |
| 01.10 |
| Exercise |
| Superset x 5: |
| Bench press |
| Bent over row |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 27.09 |
| Snatch Balance 5×5 |
| Power Snatch+ Squat Snatch 1+1 |
| Snatch Pulls 5×3 |
| 29.09 |
| Power Clean+ Squat Clean 1+1 |
| Clean Pulls 5×3 |
| Push Press+ Split Jerk 1+1 |
