WODs-LOCATION-HALL 6
3.10 | WOD: |
A) Back Squat 4 x 8 @RPE7.5 (same weight across all sets) | |
B) WOD: FOR TIME | |
30-20-10 | |
– Toes 2 Bar | |
– Single DB Overhead Squat @22.5/15kg | |
4.10 | WOD: |
A) Every 3 min x 3: | |
– 15 Burpees Over the Sandbag | |
Remaining time max Sandbags over the shoulder Clean @68/45 kg | |
REST 1 min between rounds. | |
SCORE = Total sandbags cleans | |
B) Every 2 min x 4: | |
– 250/200m Row | |
Remaining time max Double Unders | |
REST 1 min between rounds. | |
SCORE = Total Double Unders. | |
5.10 | WOD: |
A) Shoulder Press 4 x 8 @RPE7.5 (same weight across all sets) | |
B) WOD: 10 min AMRAP | |
– 9 Pull Ups | |
– 9 Handstand Push Ups | |
6.10 | WOD: |
A) Build Up to a heavy complex: | |
1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean | |
CAP: 14 | |
B) WOD: 4 ROUNDS | |
– 8 Deadlifts | |
– 7 Hang Power Cleans | |
– 15 Push Ups | |
RX=80/60kg | |
7.10 | WOD: |
WOD: 5 ROUNDS | |
– 500/400m Row | |
– 20 DB Thrusters @2×15/10kg | |
– 50 Double Unders | |
– 10 DB Devil Press @2×15/10kg | |
8.10 | WOD: |
WOD: BUDDY WOD | |
25 min AMRAP | |
– 12 Russian KB Swings | |
– 8 Alternating Reverse Lunges (KB hold in Goblet position) | |
– 5 Burpees | |
RX=20/12kg | |
Rotate per full round. | |
9.10 | WOD: |
A) Ring Dips 4 x 5 @Build Up | |
After each set perform 30 sec active bottom sit with KB | |
B) WOD: Every 2 min x 5: | |
– 10 Squat Cleans @43/30kg | |
remaining time max Kipping Ring Dips | |
SCORE = TOTAL RING DIPS |
STRENGTH-LOCATION-BACK HALL 6
3-10-2022 |
Superset x 5: |
Hang power clean |
Front squat |
8-10-2022 |
Superset x 5: |
Weighted dip |
Strict pull up, |
alternatively: |
– Buddy assisted pull up |
WEIGHTLIFTING-LOCATION-BACK HALL 6
04-10-2022 |
Muscle Snatch 5×3 |
Snatch Singles |
Snatch Pulls 5×3 |
06-10-2022 |
Muscle Clean 5×3 |
Clean+ Jerk 1+1 |
Clean Pulls 5×3 |