U1 Lite:
Wednesday 10.4.2019
Focus:
Lower Body Moblity
3 x 20 Elastic band Rows
3 x 10 Push Ups
3 x 15 Air Squats
WOD: 13 min AMRAP ( As many Rounds As Possible)
– 10 Ring Rows
– 10 Goblet Squats 16/12 KG
Thursday 11.4.2019
Focus:
Deadlift Tecnique
Box Jumps Pratice
3 x 20 Banded Goodmornings
2 x 20m Walking lunges
5 ROUNDS for time:
– 8 Deadlifts 62/42kg
– 12 Box Jumps 20”
Saturday 13.4.2019
Focus:
General Warm Up and Mobility
Thruster Technique
3 x 45sec. weighted plank
WOD: 18 min AMRAP ( As many Rounds As Possible)
Partner WOD
– 200m RUN
– 40 Thrusters 22/12kg
– 40 Sit Ups
U1 Strongman:
Saturday 13.4.2019
Event 1:
2 attempts at highest reps:
Weight for reps
Description
Set a yoke crossbar to just below chest height. In 1min, throw a d-ball (70/50kg) over the bar as many times as possible.
Event 2:
2 attempts at highest reps:
Tyre flip
Description
Find the heaviest tyre you can flip. Then, in 1min, flip it back and forth between you and a buddy for max reps.
WODstacle:
Monday 8.4.2019
Focus:
General warm-up
Practice: Ropeclimbs/pegboard/rings
PartnerWOD
100 fatbar deadlifts (average BW of both)
200 cal assaultbike
30 rope climbs
U1 Endurance Indoor:
Wednesday 10.4.2019
Teams of 4:
35min AMRAP of Tire flips
– 2 Buddies flip the tire
– 2 Buddies run together 400m
Switch and rotate however you like
All 4 team members works at the same time
