Nov 18/24.
Strength: Bench Press 5-5-5-5-5. WOD: 3 Rounds 35 MB Sit-ups 75 DU’s 400 m Run.
Nov 15/24.
Strength: Back Sq 2 reps > 10 min EMOM >> increasing weight. WOD: 20 min AMRAP 20 Burpees 20 Air Squats 20 Box Jump overs 20 Air Squats...
Nov 14/24.
Strength: Power Sn 10 min EMOM: 1 Power Sn + 1 Hang Power Sn WOD: 100 DU’s 50 MB Sit-ups (14/20) 100 DU’s 30 Power Cl (110/155) 100 DU’s.
Nov 13/24.
Strength: DL 3 reps - 6 sets - every 90 sec WOD: 18-15-12-9-6-3 C2B 6-5-4-3-2-1 Wall walks *after each set 5 Front Sq (105/155)*
Nov 12/24.
Strength: CORE 12 min EMOM: 50 sec Plank 50 sec FK 50 sec Slow Mtn Climbers 40 Twists WOD: 6 Rounds 200 m Run 10 Sq Sn (65/95) 10 HSPU.