WODs-LOCATION-HALL 6
28.11 | WOD: |
A) Bench Press 4 x 5 @RPE8.5 (same weight across all sets) | |
B) WOD: FOR TIME | |
– 15 Devil Press | |
– 50 Double Unders | |
– 12 Devil Press | |
– 75 Double Unders | |
– 9 Devil Press | |
– 100 Double Unders | |
RX=2×22.5/15kg | |
29.11 | WOD: |
HERO WOD: ”NATE” | |
20 min AMRAP | |
– 2 Bar Muscle Ups | |
– 4 HandStand Push Ups | |
– 8 KB Swings @32/24kg | |
30.11 | WOD: |
A) Deadlift 4 x 5 @RPE8.5 (same weight across all sets) | |
B) WOD: FOR TIME | |
21-15-9 | |
– Deadlift @ 90/55kg | |
– Box Jumps @30/24” |
1.12 | WOD: |
A) Snatch Complex – Build Up in weight. | |
Every 90 sec x 8: | |
– 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat. | |
B) WOD: CrossFIt Open 13.1 | |
17 min AMRAP | |
– 40 Burpees | |
– 30 Snatches (34/20kg) | |
– 30 Burpees | |
– 30 Snatches (61/34 kg) | |
– 20 Burpees | |
– 30 Snatches (75/45kg) | |
– 10 Burpees | |
Max Snatches (95/54 kg) | |
2.12 | WOD: |
WOD: FOR TIME | |
– 500/400m Row | |
– 50 Push Press @40/30kg | |
– 500/400m Row | |
– 50 Sumo Deadlift High Pull @40/30kg | |
– 500/400m Row | |
– 50 Wall Balls @9/6kg | |
– 500/400m Row | |
– 50 AbMat Sit Ups | |
– 500/400m Row | |
– 50 Pull Ups | |
3.12 | WOD: |
MEGA WOD HALL 4 | |
WOD: TEAMS of 3 | |
FOR TIME | |
– 150 Knee 2 Elbows | |
– 150 Cal Echo Bike | |
– 150 Push Ups | |
– 150 DB Thrusters @2×15/10kg | |
– 150 Russian Swings @24/16 kg | |
– 150 Box Jumps | |
4.12 | WOD: |
A) ± 12 min Bar Muscle Ups Practice | |
B) WOD: 16 min AMRAP | |
– 300/250m Row | |
– 60 Double Unders | |
– 4 Bar Muscle Ups |
STRENGTH-LOCATION-BACK HALL 6
28 November 2022 |
Exercise |
Deadlift |
Strict press |
3 December 2022 “Sorry No Strength, we are hosting ‘The Nationals’ |
WEIGHTLIFTING-LOCATION-BACK HALL 6
29-11 |
Power Clean+ Push Press 1+1 |
Squat Clean+ Front Squat+ Jerk 1+2+1 |
Bend Over row 4×15 |
01-12-2022 |
Snatch Balance 5×2 |
Power Snatch+ Mid Hang Squat Snatch 1+1 |
Back Squat 5×5 |