WOD | 31.10.2022
A.Shoulder Presses
2-2-2-2-2
B. Back Squats
5-3-3-1-1-1
WOD | 01.11.2022
EMOM For 36 Minutes:
1. 12/9 Cal Bike
2. 3-5 Wallwalks
3. 12/9 Cal Row
4. 4-6 Bar Muscle Ups
WOD | 02.11.2022
5 Rounds For Time
15 Toes To Bar
21 Sumo Deadlift High Pulls 40/30kg
60 Double Unders
WOD | 03.11.2022
3 Minutes On, 1 Minute Off
Untill Ski Calories Are Complete:
17/14 Cal Row (BV:200m run)
14/12 Cal Bike
Then
200/150 Cal Ski (BV: Row)
WOD | 04.11.2022
EMOM For 20 Minutes:
1. 2 Pegboard Ascents
2. 8 Bench Presses
3. 24 Kettlebell Swings 24/16kg
4. Rest
Finisher:
3 Rounds For Quality
30 sec on/30 sec off:
GHD Sit Ups
Russian Twists
L-sit Hold
WOD | 05.11.2022
AMRAP In 15 Minutes
15m Handstand Walk
15 Burpees
30 Alt. Single leg Squats
WOD | 06.11.2022
5 Rounds For Time:
p1 15 Hang Power Cleans
p2 15 Hang Power Cleans
p1 9 Knees To Elbows
p2 9 Knees To Elbows
p1 9 Power Cleans
p2 9 Power Cleans
p1 6 Knees To Elbows
p2 6 Knees To Elbows
Run 400m Together
Men: 50kg
Women 35kg
