WOD 2.11.2020
A) Every 90 sec x 6:
Power Snatch+Hang Power Snatch+Overhead Squat
6 x 1+1+1
B) WOD: 4 ROUNDS
– 30/21 cal AssBike
– 15 Overhead Squats @ 40/28 kg
WOD 3.11.2020
WOD: Every 4 min x 6:
– 15/10 cal Row
– 20 DB Box Step Ups @22.5/15kg
– 12 Toes 2 Bar
Time left = REST
WOD 4.11.2020
A) Floor Barbell Chest Press*
4 x 12 ( Build up in weight )
* after each set perform 8-10 Barbell Bent Over Rows
B) WOD: 14 min AMRAP
– 3 Bar Muscle Ups / 6 Pull Ups
– 10 Burpees
– 15 USA KB Swings @ 24/16 kg
WOD 5.11.2020
A) 3 Supersets:
10 Double DB Seated Shoulder Press
12 Ring Rows ( Feet on the Box )
B) WOD: 3 ROUNDS
– 12 Devil Press @ 22.5/15 kg per hand
– 96 Double Unders
WOD 6.11.2020
WOD: FOR TIME
30-20-10-10-20-30
– Box Jumps 24/20”
– DB Push Press @ 15/10 kg per hand
– Wall Balls @ 9/6kg
RX+ Wall Ball @ 12/9kg / Push Press @ 17.5/12.5kg
WOD 7.11.2020
PARTNER WOD
WOD: 5 ROUNDS
– 12 Chest 2 Bar Pull Ups
– 24 Thrusters @40/28 kg
– 36 AbMat Sit Ups
1 Works – 1 Rests
WOD 8.11.2020
A) Push Press (from the floor)
5 x 5 ( Build up in weight )
B) WOD: 10 min AMRAP
– 14 Alternating DB Snatches @ 22.5/15kg
– 14 Push Ups
RX+ DB Snatch @30/22.5kg
Back Hall 6
Strength
2.11.2020
Deficit Snatch Grip Deadlift 3×6
Deadlift + 2 TnG 5×3+2
Single Leg Glute Bridge 3×12/12
3.11.2020
3sec Tempo High Bar Squat 5×3
AMRAP Squat 3xAMRAP
Floor Press 5×4
Strength Lite
4.11.2020
Front Squats 5×5
EMOM12:
min1: 12 alt. Dumbbell Snatches
min2: 12 DB Push Press Left
min3: 12 DB Push Press Right
Weightlifting
5.11.2020
Clean Pull + Hang Power Clean + Clean 5×1
Split Jerk 5×1
7.11.2020
Snatch Deadlift + 2 Hang Power Snatches 5×1+2
Snatch Pull + Snatch 5×1
Snatch Pulls 5×3
