WOD 20.10.2022

Strength 

5-5-5-5

Back squat 

(60%)

10-10-10-10 

1 arm dumbbell row

 Rest 5 minutes then:

Practice – Skills

every 90 seconds x 6 rounds 

3 toes to bar 

1 rope climb

 Rest 5 minutes then:

Conditioning:

Circle Training 

40 seconds ON / 15 seconds OFF 

3 rounds of: 

10/8 Assault bike cal 

15 pull ups  

40 battle rope

 Rest 3 minutes then:

3 rounds of: 

10/8 cal row 

20 ring row 

7 devil presses (17,5/ 10 kg.) 

Rest 3 minutes then:

3 rounds of: 

50 meters sled push 

20 Kettlebell swing 

2 rope climb

 Rest 5 minutes then:

Core

3 rounds of: 

30 russian twist 

20 side plank pulse 

40 bicycle crunch

Cash Out

1 minute hollow hold