WOD 28.9.2020
4 Rounds for time
20 Double DB power snatches @ 22.5/15kg per hand (any part of the DBs must touch the ground on each rep)
400m run
15 Sandbag squats (65/45kg)
Rest 1min
WOD 29.9.2020
17min AMRAP
15 Toes to bar
60 Double unders
15 Box jumps @ 24/20″
WOD 30.9.2020
5 Rounds for time
8 Shoulder to overheads @ 65/45kg
12 Alternating back rack lunges @ 65/45kg
22/18 Assault bike kcals
WOD 1.10.2020
A) Front Squat
4 x 6 ( Build up)
B) WOD: 9 min AMRAP
16 Alternating DB Snatches @ 22.5/15kg
10 Box Jumps Over 24’/20′
WOD 2.10.2020
WOD: 5 ROUNDS
30/21 cal AssBike
20 Deadlifts @ 65/40 kg
80 Double Unders
20 Burpees
RX+ 80/55 kg
WOD 3.10.2020
BUDDY WOD
WOD: FOR TIME
80 cal Row
80 DB Thrusters @ 15/10kg per hand
60 cal Row
60 Toes To Bar / L – Ups
40 cal Row
40 Push Ups
20 cal Row
20 Pull Ups / Ring Rows
WOD 4.10.2020
WOD: 20 min EMOM
Min 1: 3 Power Cleans @ RPE 7-8
Min 2: 40 sec Bike ERG @ 1300/1100 cal/h
Min 3: 10-12 Kipping Ring Dips
Min 4: REST
Accessory work:
3 supersets:
30 sec SIDE PLANK L
8 TEMPO Ring Rows 3331
30 sec SIDE PLANK R
Back Hall 6
Strength
28.9.2020
Bench Press 6 x 3
Banded Narrow Grip Bench 3 x 5
Copenhagen Plank 2 x 0:20-0:45
29.9.2020
1RM Sumo Deadlift
Strength Lite
30.9.2020
A) Front Squats:
5 x 5 ( build up with weight )
Cap: 15 min
B) 12 min EMOM:
Min 1: 8-10 Ring Rows ( feet on box )
Min 2: 30-45 sec SIDE PLANK L
Min 3: 30-45 sec SIDE PLAN R
Min 4: 15-20 GHD Hip Extension
Weightlifting
1.10.2020
Snatch Pull + Hang Power Snatch 3sec pause + Low Hang Snatch 5×1
Snatch Pull + Hang Power Snatch + Squat 5×1
Overhead Squat 3×3
3.10.2020
2-stop Power Clean (below and above the knee) + Hang Clean 5×1
Hang Power Clean + Push Jerk 5×2+1
1.5 Front Squat 5×3
