WODs-LOCATION-HALL 6
| 10.10 | WOD: |
| A) (Weighted) Pull Ups 4 x 5 @Build Up | |
| B) WOD: 15 min AMRAP | |
| – 15/11 cal Echo Bike | |
| – 8 Chest 2 Bar Pull Ups | |
| – 4 Wall Walks | |
| 11.10 | WOD: |
| A) Back Squat 4 x 6 @RPE8 (same weight across all sets) | |
| B) WOD: 3 ROUNDS | |
| – 40 Wall Balls @9/6kg | |
| – 30 Double DB Push Press @2×22.5/15kg | |
| 12.10 | WOD: |
| A) Power Snatch – Build Up to a heavy double of today. | |
| CAP: 14 | |
| B) WOD: 5 ROUNDS | |
| – 50 Double Unders | |
| – 9 Hang Power Snatches @50/35kg | |
| – 9 Knee 2 Elbows | |
| 13.10 | WOD: |
| A) Shoulder Press 4 x 6 @RPE8 (same weight across all sets) | |
| B) WOD: Every 2 min x 6: | |
| – 11/7 cal Echo Bike Sprint | |
| – 11 Shoulder 2 Overhead @60/40kg | |
| TIME LEFT = REST | |
| SCORE = SLOWEST ROUND | |
| 14.10 | WOD: |
| WOD: 28 min AMRAP | |
| – 40 m Sandbag Carry @68/45kg | |
| – 20 Burpees Over The Sanbag | |
| – 10 Pull Ups | |
| REST 1 min between rounds. | |
| 15.10 | WOD: |
| WOD: BUDDY WOD | |
| Complete for time: | |
| – 300 Air Squats | |
| – 200 Sit Ups | |
| – 100 Push Ups | |
| – 5 miles Echo Bike | |
| 1 Works = 1 Rests. | |
| Split reps and order as you wish. | |
| 16.10 | WOD: |
| A) 4 Supersets: | |
| – 14 Alternating Renegade Rows @Build Up | |
| – 14 Alternating Z-Press @Build Up | |
| B) WOD: Every 90 sec x 10: | |
| – 12/9 cal Echo Bike Sprint | |
| – 8 Box Jumps Over 30/24” | |
| TIME LEFT = REST | |
| SCORE = SLOWEST ROUND |
STRENGTH-LOCATION-BACK HALL 6
| 10 October 2022 |
| Exercise |
| Superset x 6: |
| 4 Back squats @ 3-3-x-1 tempo |
| 4 Strict presses @ 3-1-3-x tempo |
| 15 October 2022 |
| Exercise |
| Superset x 6: |
| 4 Bench presses @ 3-3-x-1 tempo |
| 4 Hang power cleans |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 11-10-2022 |
| Snatch Balance |
| Muscle Snatch 5×3 |
| Snatch 5×2 @75% |
| 13-10-2022 |
| Muscle Clean 5×3 |
| Clean+Jerk 5×2 @ 75% |
| Push Press 5×2 |
