WODS KW. 43,
19. – 25.10.2020

Assistance Work:
Rear /Side/ Front Delt raises

A) AMRAP 5:
10 alt. db Snatches
10 Box jumps
20 KBS
nose breathing only

B) AMRAP 5:
10 alt. Db Snatches
10 Box jumps
20 KBS

C) Front Squats
4 sets of 12 reps

Assistance Work:
1:00 bizeps Curls, elbows against the wall
1:00 trizeps kick backs
4x 20/10sec T2B/hold at 90 degrees

A) 3 rounds of:
Hercules Hoist rope pull into
20m overhead sb carry

B) 3 rounds of:
ME sb Squats (around 20 reps) into
20m harnessed bear crawl

Assistance Work:
Find your hammis in 1:00 split Squats
20m buttburner
increase weight every round till you can’t pull fast anymore

A) 3 rounds of:
HOH rope pull (lay on your back)
into ME push ups

B) Wide grip incline bench press
12/10/8/8 reps

C) 3 rounds of:
30 sec ME AB

Assistance Work:
Work on your HSW

A) AMRAP 15
row

B) AMRAP 15
20m HSW
10 db man makers
20 KBS
10 T2B

Assistance Work:
2×30 sec Bulgarian Split Squats el
20m buttburner
increase weight every round till you can’t pull fast anymore

A) EMOM 6
:30 sec db bench presses
switch between pro. and sup. grip

B) 3 rounds of:
1:00 db flys

C) 4 rounds of:
12-8 Bent over bb rows
Do an extra easier set for ME rows

Assistance Work:
2x 1:00 KB Shrugs
2x 1:00 bent over db rows

A) BB Lunges
Find your max for 20m

B) 4 rounds of:
12-8 Stiff leg elevated bb DL

A) You have 40 Min to
finish a 20 Min EMOM

Run 1 Mile

EMOM 20
10 Hang Power Cleans
10 Floor presses
10 bar facing Burpees
30 DU

Run 1 Mile