U1 Lite:
Wednesday 1.5.2019
Focus:
General Warm Up
Hip Mobility
Medball Clean
3 x 20 Hollow rock
3 x 15 Biceps Curls
WOD : 5 ROUNDS
200m RUN
10 Medball Clean
10 Burpees
Thursday 2.5.2019
Focus:
KB Swing
Squat Mobility
Core Warm Up
3 ROUNDS:
15 KB Swings
15 AbMat Sit Ups
REST 3 MIN
3 ROUND
15 Goblet Squats 20/16kg
15 Push Ups
Saturday 4.5.2019
Focus:
Running Warm Up
3 x 15 per leg Calf Raise
8 min of general stretching
Partner WOD
Complete for time:
400m RUN ( run together )
60 Ground to Overhead Plate ( 15/10 kg )
400m Burden Run ( 15/10kg plate per person )
40 Push Ups
200m DBALL Carry ( 35 / 20kg )
U1 Strongman:
Saturday 4.5.2019
Event 1:
3 Attempts at maximum weight
Farmer’s carry
Description
20m unbroken carry for max weight
Event 2:
2 Attempts at max weight
Overhead lunge walk
Description
Load up a fat bar and hold it in the overhead position. Lunge walk it for 10m without dropping it. Taking breaks with it still held overhead is allowed.
WODstacle:
Monday 29.4.2019
General warm-up
AMRAP 24 min
Run 400m
Quarter pipe + walls
Monkey bars or hang parcours
20 air squats
U1 Endurance Indoor:
Wednesday 1.5.2019
For Time:
1100m RUN
50 Strict Sit Ups
1100m RUN
100 Push Ups
1100m RUN
150 Air Squats
