WODs-LOCATION-HALL 6
7.11 | WOD: |
A) WOD: 25 min AMRAP | |
– 21/16 cal Echo Bike | |
– 15 Box Jumps Over @24/20″ | |
– 21 Wall Balls @9/6kg | |
– 15 USA KB Swings @24/16 kg | |
8.11 | WOD: |
A) Shoulder Press – 1RM | |
CAP: 16 | |
B) WOD: 3 ROUNDS | |
– 12 Devil Press @2×22.5/15kg | |
– 4 Rope Climbs | |
9.11 | WOD: |
WOD: 5 ROUNDS | |
– 20/15 cal Echo Bike | |
– 60m Sandbag Fireman Carry @68/45kg | |
– 10 Handstand Push Ups | |
10.11 | WOD: |
A) Back Squat – 1RM | |
CAP: 20 | |
B) WOD: 9 min AMRAP | |
– 8 Pull Ups | |
– 12 Air Squats | |
11.11 | WOD: |
WOD: 35 min EMOM | |
Min 1: 45 sec max cal Row | |
Min 2: 45 sec max cal Echo Bike | |
Min 3: 45 sec max cal Ski Erg | |
Min 4: 45 sec max cal Burpees to target (pull up bar) | |
Min 5: REST | |
12.11 | WOD: |
WOD: Teams of 3: | |
Complete 30 rounds of: | |
– 8/6 cal Echo Bike | |
– 6 Alt. DB Snatches @22.5/15kg | |
– 4 DB Goblet Squats @22.5/15kg | |
Rotate per full round. | |
1 Person always holds a sandbag, bear hug, and chose your weight. | |
13.11 | WOD: |
A) ±12 min handstand walk practice | |
B) WOD: 14 min AMRAP | |
– 15 m Handstand Walk | |
– 10 Strict Chest 2 Bar Pull Ups | |
– 60 Double Unders |
STRENGTH-LOCATION-BACK HALL 6
7 November 2022 |
Exercise |
Superset x 6: |
4 Hang power cleans |
4 Strict pull ups, alternatively: |
– 6 x 6 buddy assisted pull ups |
12 November 2022 |
Exercise |
3 Back squats |
3 Strict presses |
WEIGHTLIFTING-LOCATION-BACK HALL 6
8-11-2022 |
Power Snatch+ mid Hang Power Snatch+ Low Hang Squat Snatch 1+1+1 |
Snatch Pulls 5×3 |
Back Squats 5×3 |
10-11-2022 |
Power Clean+ Low Hang Squat Clean+Jerk 1+1+2 |
Clean Pulls 5×3 |
Front Squats 4×3 |