WOD 24.11.2022 – Copy

Strength 

5-5-5-5 

strict chest to bar pull ups 

10-10-10-10 

1 arm dumbbell row 

Practice – Skills

every 90 seconds x 6 rounds 

3 toes to bar 

1 rope climb 

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 

16 renegade row

 Rest 5 minutes then:

Core

3 rounds of: 

30 russian twist 

20 side plank pulse 

40 bicycle crunch 

Cash Out

1 minute hollow hold