29/09/2020

Strength:
Deadlift
5sets x 3Reps
1.70%
2.75%
3-5. 80%

WOD:
for Time:
1000 Meter Row
30 Deadlifts (100/70)
50 Bar-Facing Burpees

TC:20´

30/09/2020

Skill:
a 10 minute Time window to work on one of the following movements
Kipping Hspu
Kipping Pull up

WOD:
3 rds:
800 m Run/Ski /1000 m Row/ 50/35 Cal Bike
20 Toes to Bar
10 Front Squats (70/50)

TC: 35´

1/10/2020

Gymnastic:

Alternating OTM x 10 (5 rds)
1. :45 s Row (Recovery Pace)
2. 7,5m (1 length) HS walk or :45s HS Walk Practice

final week

WOD:
AMRAP 20´
15 Cal Ski/Bike/Row
30 Russian Swings (24/16)
60 sec Hollow Hold

practice nasal breathing during the wod

2/10/2020

Strength:
Power Snatch
12×1
1st Set starts with 75% of your 1 Rpm
build up until 90% of your 1 Rpm if your technique is fine today

WOD:
3 rds:
30 Power Snatches 35/25 (No Dropping!)
30 Box Jump Over
30 Pull ups
30/24 Cal Row

FUNDAY 😉