WOD | 17.10.2022
9 Rounds For Time:
3 Strict Pull Ups
6 Strict Ring Dips
9 GHD Sit Ups
21 Air Squats
WOD | 18.10.2022
For Time:
21-15-9
Cal Bike
Push Jerks 60/40kg
Power Cleans 60/40kg
WOD | 19.10.2022
2 Rounds For Time w/Buddy:
60 Bench Presses 70/50kg
80 Burpees Over Rower
100 Cal Row
WOD | 20.10.2022
A. Overhead Squats
2-2-2-2-2
B. Front Squats
2-2-2-2-2
WOD | 21.10.2022
EMOM For 15 Minutes:
1. 8-12 GHD Hip Extensions
2. 2-3 Legless Rope Climbs
3. 90 Double Unders
Accesssory:
3 Rounds NOT for time:
12 Scap Pull Ups
12 Scap Push Ups
15m Waiter Walk L/R
20 Band Face Pulls
WOD | 22.10.2022
Blake
WOD | 22.10.2022
2 Minutes On, 30 Seconds Off For Max Cal & Meters w/Buddy:
1. Max Cal Row
2. Max Cal Bike
3. Max Cal Ski
4. Max 7m Shuttle Runs
* 4 Rounds
