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 |
