WODs-LOCATION-HALL 6
5.12 | WOD: |
RE-TEST | A) Strict Shoulder Press |
WEEK | Build up to a heavy single |
1 | CAP: 15 |
B) WOD: KAREN – FOR TIME | |
– 150 Wallballs @ 9/6kg | |
CAP: 13 min | |
6.12 | WOD: |
RE-TEST | A) Establish max broad jump and max vertical jump. |
WEEK | CAP: 18 |
1 | |
B) WOD: 10 min AMRAP | |
Buy in: | |
3 ROUNDS: | |
– 100 Double Unders / 200 Single Unders | |
– 25 USA KB Swings @24/16 kg | |
REMAINING TIME MAX BURPEES OVER THE KB | |
SCORE = BURPEES | |
7.12 | WOD: |
RE-TEST | WOD: FOR TIME |
WEEK | |
1 | LEVEL 1: |
– 20 (banded) Pull-Ups | |
– 20 Snatches | |
– 30 Knee Raises | |
– 30 Clean and Jerks | |
LEVEL 2: | |
– 20 Chest 2 Bar Pull Ups | |
– 20 Snatches | |
– 30 L-Ups | |
– 30 Clean and Jerks | |
LEVEL 3: | |
– 20 Bar Muscle Ups | |
– 20 Snatches | |
– 30 T2B | |
– 30 Clean and Jerks | |
RX=53/35kg | |
Snatch and Clean+Jerk = any style allowed. | |
CAP: 13 | |
8.12 | WOD: |
RE-TEST | A) Establish 1RM FRONT SQUAT |
WEEK | CAP: 18 |
1 | |
B) WOD: FOR TIME | |
– 50 Air Squats | |
– 30 Handstand Push Ups / Push Ups | |
– 10 Sandbag over the should clean @68/45 kg | |
CAP: 6 | |
9.12 | WOD: |
RE-TEST | WOD: 20 min AMRAP |
WEEK | – 21/15 cal Echo Bike |
1 | – 15 Box Jumps Over @24/20″ |
– 9 Devil Press @2×22.5/15kg | |
10.12 | WOD: |
RE-TEST | A) Build up to 3RM Deadlift |
WEEK | CAP: 20 |
1 | |
B) WOD: ”GRACE” | |
30 Power Cleans and Jerk @61/43 kg | |
CAP: 6 | |
11.12 | WOD: |
RE-TEST | A) 1 mile run ( 1.6km ) |
WEEK | |
1 | REST 3 min |
B) Establish 3 RM Thrusters | |
CAP: 7 |
STRENGTH-LOCATION-BACK HALL 6
5 December 2022 |
Exercise |
Hang power clean |
Bench press |
End of cycle |
10 December 2022 |
Exercise |
Hanging Leg raises |
Split squats |
Back Squat |
WEIGHTLIFTING-LOCATION-BACK HALL 6
6-12-2022 |
Snatch Balance + OH Squat 5×1+1 |
Power Snatch+ Mid Hang Squat Snatch 1+1 |
Back Squat 5×3 |
8-12-2022 |
Clean Pull+ Mid Hang Power Clean+ Squat Clean+ 1+1+1 |
Front Squat+ Jerk 2+1 |
Bend Over Row 4×15 |