WODs-LOCATION-HALL 6
| 21.11 | WOD: |
| A) Strict Pull Ups 5 x 4 (add weight if possible) | |
| B) WOD: ”JACK” | |
| 20 min AMRAP | |
| – 10 Push Press 53/35kg | |
| – 10 KB Swings @24/16kg | |
| – 10 Box Jumps @24/20″ | |
| 22.11 | WOD: |
| A) Deadlift 4 x 6 @RPE8 (same weight across all sets) | |
| B) WOD: FOR TIME | |
| – 30/22 cal Echo | |
| – 20 Power Clean and Jerk @80/55 kg | |
| – 30/22 cal Echo | |
| 23.11 | WOD: |
| A) Front Rack Reverse Lunges 5 x 6 per side @Build Up | |
| B) WOD: Every 4 min x 4: | |
| – 12 Front Squats @60/40kg | |
| – 12 Burpees Over the Bar | |
| – 60 Double Unders | |
| TIME LEFT = REST | |
| SCORE = SLOWEST ROUND | |
| 24.11 | WOD: |
| A) Bench Press 4 x 6 @RPE8 (same weight across all sets) | |
| B) WOD: 5 ROUNDS | |
| – 14 Renegade Rows @2×22.5/15kg | |
| – 14 Alt. DB Snatches @1×22.5/15kg | |
| – 20/15 cal Echo | |
| 25.11 | WOD: |
| WOD: FOR TIME | |
| – 100 Push Ups | |
| – 100 Ground 2 Overhead @43/30kg | |
| – 100 Toe 2 Bar | |
| – 100 Air Squats | |
| Any combination possible to achieve the fastest time. | |
| 26.11 | WOD: |
| Teams of 3 – 30 min AMRAP: | |
| – 200/150 m Row | |
| – 25 Double Unders | |
| – 10 Wall Balls @9/6kg | |
| Rotate per full round. | |
| Every 5 min perform 10 Synchro burpees with all teams, starting at min 0:00. | |
| 27.11 | WOD: |
| A) ±12 min Handstand Walk Practice | |
| B) WOD: 18 min EMOM | |
| Min 1: 10m handstand Walk | |
| Min 2: 10 Chest 2 Bar Pull Ups | |
| Min 3: 15/12 cal Ski Erg |
STRENGTH-LOCATION-BACK HALL 6
| 21 November 2022 |
| Exercise |
| Weighted dips |
| Bent over rows |
| 26 November 2022 |
| Exercise |
| Back squat |
| Weighted pull up |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 22-11-2022 |
| Power Snatch+ Oh Squat 2+2 |
| Snatch Pulls 5×3 |
| Back Squats 5×4 |
| 24-11-2022 |
| Power Clean+ Push Press 2+2 |
| Clean Pulls 5×3 |
| Front Squat + Jerk 2+1 |
