WORKOUT KW43

MONDAY 19/10/2020

CROSSFIT

STRENGTH

Back Squat

20-20-20-20

WOD: 5 RNDs of

100 Single Unders

20 Wall Balls 6/4

FINISHER

10-20-30-40

KB-Russian Swings (light/medium weight!)

Sit Ups

CF-INTERMEDIATE

STRENGTH

Back Squat

15-15-15-15

WOD: 5 RNDs of

70 Single Unders

15 Wall Balls 6/4

FINISHER

10-15-20-25

KB-Russian Swings (light/medium weight!)

Sit Ups

TUESDAY 20/10/2020

CROSSFIT

STRENGTH: 12' EMOM

even: 10-8-6-4-2-1 Bench Press @60% of your 1RM

odd: AMRAP Pull Ups

WOD: 7 RFT

7 Ring/Box Dips

7 T2B

WEDNESDAY 21/10/2020

CROSSFIT

STRENHTH

Deadlift

12-12-12-12

WOD: 5 RFT

25 Double Unders

10 Burpees

25 Double Unders

5 Bar Muscle Ups/C2B‘s

CF-INTERMEDIATE

STRENHTH

Deadlift

12-12-12-12

WOD: 5 RFT

15 Double Unders

7 Burpees

15 Double Unders

3 C2B‘s

THURSDAY 22/10/2020

CROSSFIT

STRENGTH: 15' E3MOM

8 Strict Press + 4 Push Press

20-30" Handstand Hold

WOD: 3RFT

300m Run

30 Thrusters 20/15

CF-INTERMEDIATE

STRENGTH: 12' E3MOM

8 Strict Press + 4 Push Press

20" Handstand Hold

WOD: 3RFT

150m Run

20 Thrusters 20/15

FRIDAY 23/10/2020

CROSSFIT

STRENGTH: 12' E2MOM

4 Squat Cleans

WOD: 5 RFT

40 Double Unders

10 alt. DB Snatches 22,5/15

2 Rope Climbs

SATURDAY 24/10/2020

FUN DAY

STRENGTH: 3 RNDs of

6 Sumo Deadlifts

30" rest

12 DB-RDLs

30" rest

18 Banded KB-Russian Swings

3' rest

WOD: for time

3 RNDs of

15 K2E‘s

30 Air Squats

into: 5 RNDs of

15 OH-Squats 50/30

300m Run

into: 7 RNDs of

7 KB-American Swings

7 Burpees

SUNDAY 25/10/2020

FREE GYM