U1 Lite:
Wednesday 6.3.2019
Focus:
KB Swing
CORE warm up
3 x 40m walking lunges
For time:
21-15-9-9-15-21
KB Swing RUSSIAN 20/16kg
AbMat Sit Ups
Thursday 7.3.2019
Focus:
General Warm Up
Box Jumps
3 x 20m broad jumps
5 Rounds for time:
12 Box Jumps
12 Push Ups
12 Ring Rows
Saturday 9.3.2019
Focus:
General Wam Up
DB Snatch
4 x 250m ROW SPRINT
Partner WOD
For time:
200m run
20+20 DB Alternating Snatches 15/10kg
200m run
30+30 Push Ups
200m run
40+40 Sit Ups
200m run
50+50 Air Squats
U1 Strongman:
Let op: 5 weken tijdens the Open zijn er GEEN Strongman work-outs
WODstacle:
Monday 4.3.2019
Focus:
General warm-up
Obstacle demo + practice
7 rounds for time:
Quarter pipe
Vertical wall
Inverted wall
Hang parcours or full monkey bar
20m double KB walking lunges (16/12 kg)
Friday 8.3.2019
Focus:
General warm-up
Skill practice: Schipperslag
EMOM 24 min
Minute 1: 12/9 cal ski-erg
Minute 2: 8 Burpee over the balance beam
Minute 3: Monkey bars (scaled = 10 ring rows)
Minute 4: 3 rope climbs (scaled = 10-15 sec rope hang)
U1 Endurance Indoor:
Wednesday 6.3.2019
Partner WOD
WOD A:
10 min AMRAP:
Buddy A: D-Ball Carry 35/20kg (20m=1rep)
Buddy B: Kcal Bike
Score= total of both
REST 2 min
8 min AMRAP:
Buddy A: Walking Lunges (20m=1 rep)
Buddy B: Burpees
Score= total of both
REST 4 min
6 min AMRAP:
Buddy A: Sprint run (20m=1 rep)
Buddy B: Kcal ROW
Score= total of both
