WOD

”Hopper test week”

Couplet for time:

21-15-9

A………

B………

(Note: every class 2 cards will be drawn from the Hopper deck by the group for A and B.)

Build-up: Individually adjusted by coach

ENDURANCE WOD

Endurance Wod 12.11

A) 15 min of work for technique:

200m Sprint

B) 20 min of work for technique:

400m Sprint

Note: rest as needed between sprints

40 min of work

1 (Legless) Ropeclimb  Comp L-sit

2 Benchpress @ BW  Comp 120/85kg

3 Fatbar Deadlifts 120/85kg  Comp 160/115kg

400m Run

In buddy-teams:

Backsquat for max total weight in 30 min

Build-up: Individually adjusted by coach