WODs-LOCATION-HALL 6
| 17.10 | WOD: |
| A) Shoulder Press 4 x 5 @RPE8.5 (same weight across all sets) | |
| B) WOD: ”GRACE” | |
| 30 Clean and Jerk @61/43 kg | |
| CAP: 6 | |
| 18.10 | WOD: |
| WOD:21 min AMRAP | |
| – 21/16 cal Row | |
| – 15 Toe 2 Bar | |
| – 9 DB Thrusters @2×15/10kg | |
| 19.10 | WOD: |
| A) Back Squat 4 x 5 @RPE8.5 (same weight across all sets) | |
| B) WOD: ”ISABEL” | |
| 30 Snatches @61/43 kg | |
| CAP: 6 | |
| 20.10 | WOD: |
| A) ±20 min Handstand Walk + Bar Muscle Ups Practice | |
| B) WOD: 20 min EMOM (Q) | |
| Min 1: 15/12 cal Bike Erg | |
| Min 2: 10 m Handstand Walk | |
| Min 3: 4 Bar Muscle Ups | |
| Min 4: 30 sec Hollow Rocks | |
| 21.10 | WOD: |
| WOD: 8 ROUNDS | |
| – 400/350 m Row | |
| – 50 Double Unders | |
| – 20 Wall Balls @9/6kg | |
| 22.10 | WOD: |
| TEAMS OF 3 | |
| 25 min AMRAP | |
| – 5 Pull Ups | |
| – 5 Push Ups | |
| – 10/8 cal Row | |
| Switch per full rounds | |
| There is always 1 person who will hold med ball in pec squeeze position. | |
| 23.10 | WOD: |
| A) Build up to heavy complex of: | |
| 1 Power Snatch + 1 Floating Power Snatch | |
| CAP: 14 | |
| WOD: OPEN 14.1 | |
| 10 min AMRAP | |
| – 30 Double Unders | |
| – 15 Power Snatches @34/25kg |
STRENGTH-LOCATION-BACK HALL 6
| 17 October 2022 |
| Exercise |
| Superset x 6: |
| 4 Deadlifts @ x-3-3-2 tempo |
| 4 Weighted dips @ 3-3-x-1 tempo |
| 22 October 2022 |
| Exercise |
| Superset x 6: |
| 6 Bent over rows @ 3-2-3-x tempo |
| 4 Front squats @ 3-3-x-1 tempo |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 18-10-2022 |
| Muscle Snatch 3×3 |
| Snatch Pull+ Low Hang Snatch 1+1 |
| Back Squats 4×4 |
| 20-10-2022 |
| Front Squat 4×4 |
| Tall Jerk 5×2 |
| Clean Pull + Low Hang Clean+ Jerk 1+1+1 |
