Monday, Nov 1
STRENGTH
deadlift 10 x 1
WOD
AMRAP in 4 minutes
3-6-9 …
shoulder press, 95/65 (rack)
air squats
Tuesday, Nov 2
STRENGTH
snatch balance 5-4-3-2-1-1
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
alt 1-arm DB snatch, 45/30
knees to elbows
Wednesday, Nov 3
WOD (see 04.01.21)
4 rounds, rest exactly 3 minutes between rounds
row 500m
Thursday, Nov 4
WOD
10-9-8-7-6-5-4-3-2-1
EVEN
pull ups
push press, 115/75
box jumps, 24/20
ODD
ring dips
power cleans
box jumps
Friday, Nov 5
WOD
3 rounds
run 400m
21 ring push ups
15 OH squats, 95/65
9 butterfly sit ups