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 |