WODs-LOCATION-HALL 6
| 31.10 | WOD: |
| A) Back Squat 6 x 2 @RPE9.5 (same weight across all sets) | |
| B) WOD: 5 ROUNDS | |
| – 20/15 Cal Row | |
| – 20 Wall Balls @12/9kg | |
| 1.11 | WOD: |
| WOD: ”McGhee” | |
| 30 min AMRAP | |
| – 5 Deadlifts @125/84 kg | |
| – 13 Push Ups | |
| – 9 Box Jumps 24/20” | |
| 2.11 | WOD: |
| A) Shoulder Press 6 x 2 @RPE9.5 (same weight across all sets) | |
| B) 14 min EMOM: | |
| Min 1: 50 Double Unders | |
| Min 2: 18 DB Snatches @22.5/15kg | |
| 3.11 | WOD: |
| A) ±12min Bar Muscle Ups Practice | |
| B) WOD: 8 ROUNDS | |
| – 2 Power Clean @BW | |
| – 4 Bar Muscle Ups | |
| 4.11 | WOD: |
| WOD: 3 ROUNDS | |
| – 1000/850m Row | |
| – 40 Burpees | |
| – 40 DB Thrusters @2×15/10kg | |
| 5.11 | WOD: |
| The Nationals’ | |
| 6.11 | WOD: |
| A) 3 Position Power Snatch – build up. | |
| – high hang, low hang, floor. | |
| CAP: 15 | |
| B) WOD: 2 ROUNDS | |
| – 100 Double Unders | |
| – 30 Toe 2 Bar | |
| – 5 Power Snatches @ heaviest set from part A. |
STRENGTH-LOCATION-BACK HALL 6
| 31 October 2022 | ||
| Exercise | Sets and Reps | Weight |
| Superset x 6: | ||
| 4 Deadlifts | 81% of max | |
| 4 Front squats | 81% of max |
5 November 2022 No Strength Class due to hosting ‘The Nationals’
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 01-11-2022 |
| Power Clean+ Low Hang Squat Clean+ Jerk 1+1+1 |
| Clean Pulls 5×3 |
| Front Squats 4×4 |
| 04-11-2022 |
| Power Snatch+ Low Hang Squat Snatch+ Oh Squat 1+1+1 |
| Snatch Pulls 5×3 |
| Back Squats 4×4 |
