WOD | 15.11.2021
Overhead Squats
5-5-5-5-5
Reverse Lunges 4 x 12/12
WOD | 16.11.2021
4 Rounds For Time Of:
5 Bar Muscle Ups
15/12 Cal Bike
10 Deficit Handstand Push Ups (20kg plates extra)
400m Run
WOD | 17.11.2021
For Time:
30m DB OH Walking Lunges (15m L/ 15m R)
100 Double Unders
50 Wall Balls 9/6kg
10 Rope Climbs
50 Wall Balls
100 Double Unders
30m DB OH Walking Lunges
WOD | 18.11.2021
A. Strict Pull Ups
4 x 8-12 AHAP
B. AMRAP In 7 Minutes:
9 Toes 2 Bar
5 Burpee Box Jumps Over
C. Biceps/Triceps Finisher
WOD | 19.11.2021
A. Bench Presses
Strip Sets
B. EMOM For 10 Minutes:
1. 20 Russian Swings 32/24kg
2. 45 Sec Max 10m Shuttle Sprints
WOD | 20.11.2021
AMRAP In 15 Minutes:
5 Power Cleans 80/55kg
10 C2B Pull Ups
400m Run
Finisher:
Tabata Hollow Body Hold
WOD | 21.11.2021
5 Rounds For Time W/Buddy:
20 Thrusters 60/40kg
30 Box Step Overs 2×24/16kg
400m Farmers Carry 2×24/16kg
