U1 Lite
14.7.2020
DB Hang Clean and Jerk
WOD: Every 5 min x 5:
– 200m Run
– 25 KB Swings USA 16/12kg
– 20 KB Alternating Lunges
TIME LEFT=REST
16.7.2020
Beat Swings practice / Swing to L position
Single / Double Unders
WOD: 5 ROUNDS
– 10 Swings to L Position
– 50 Double Unders
– 20 Weighted Box Step Ups 16/12kg
– 50 Double Unders
17.7.2020
Thrusters
Row Technique
WOD: Every 3 min x 7:
– 12/9 cal Row
– 9 Thrusters @ 22/12kg
TIME LEFT=REST
18.7.2020
Push Press
Squat Mobility
PARTNER WOD: 30 min EMOM:
Min 1: 14 Synchro Goblet Squats 16/12kg
Min 2: 8 Synchro Burpees
Min 3: 14 Synchro Reverse Lunges 16/12kg
Min 4: 10 Synchro Push Presses 22/12kg
Min 5: REST
U1 Endurance
13.7.2020
EVERY 4 MIN X 7:
– 15/12 cal BIKE / SKI
– 12 Alternating KB Snatches 20/12 kg
– 7 Burpees
TIME LEFT = REST
15.7.2020
30 min AMRAP:
– 400m RUN
– 20 Push Ups
– 15 Box Jumps
– 10 Goblet Lunges 16/12kg
