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WOD

Programming Hall 4 Week 44

U1 Lite 27.10.2020 Kipping Pull Ups practice Push Ups technique WOD: Every 4 min x 5: 15/10 cal Bike 15 Push Ups 10 Pull Ups (Banded) 29.10.2020 WOD: AMRAP 3 min x 4: BUY IN: 12/8 cal SPRINT Row 5 Power Cleans @ RPE 6…

Programming Hall 6 Week 44

WOD 26.10.2020 WOD: 20 min AMRAP 30/21 cal Bike 5 Deadlifts @ 100/70 kg 12 Chest to bar Pull Ups RX+ 110/75 kg / 10 Chest 2 Bar Pull Ups WOD 27.10.2020 A) 10 min EMOM: 1 Clean + 1 Push Jerk Build up to…

Programming Hall 4 Week 43

U1 Lite 20.10.2020 WOD: Every 3 min x 6 16 Alterbating KB Lunges @ 20/16kg 8 Pull Ups ( Banded) 4 Burpees 22.10.2020 WOD: 5 ROUNDS 500/400 m Row 10+10 KB Snatch @ 16/12kg REST 60 sec. 23.10.2020 AMRAP 5 min 10/8 kcal Bike 14…

Programming Hall 6 Week 43

WOD 19.10.2020 WOD: 21 min AMRAP 20 Alternating DB Hang Power Cleans and Jerk @22.5/15kg 50 DU 20 Alternating Pistol Squats WOD 20.10.2020 A) Bench Press 6 x 3 (Build Up) B) WOD: 4 ROUNDS 15 Double DB Push Press @ 22.5/15kg per hand 10…

Programming Hall 4 Week 42

U1 Lite 13.10.2020 KB Swings Practice Box Jumps WOD: 5 ROUNDS 15 Double KB Push Press @2×16/12kg 15 Box Jumps 1 min Rest 15.10.2020 WOD: 18 min AMRAP 10 T2B / L-Ups 15/10 cal AssBike 5 Deadlifts @ 75% BW 16.10.2020 WOD: Every 3 min…

Programming Hall 6 Week 42

WOD 12.10.2020 A) 3 Supersets: 8+8 Half Kneeling KB/DB Single Arm Shoulder Press AHAP 8+8 Single Leg KB/DB Romanian Deadlift B) WOD: 8 ROUNDS 5 Ground to Overhead @ 55/35 kg 7 Burpees over the bar 30 sec. REST WOD 13.10.2020 WOD: 18 min AMRAP…

Programming Hall 4 Week 41

U1 Lite 6.10.2020 A) Shoulder Press Build up to a heavy single strict Shoulder Press B) BENCHMARK WOD KAREN RX: 150 Wallballs @ 9/6kg SC: 120 Walballs @ 6/4kg 8.10.2020 WOD: CROSSFIT OPEN 16.2 LITE Beginning on a 4-minute clock, complete as many reps as…

Programming Hall 6 Week 41

WOD 5.10.2020 A) Shoulder Press Build up to a heavy single strict Shoulder Press B) BENCHMARK WOD KAREN 150 Walballs @ 9/6kg WOD 6.10.2020 WOD: 5 ROUNDS 7 Hang Power Snatches @ 60/40kg 9 Chest 2 Bar Pull Ups 11 Burpees Over the bar RX+…

Programming Hall 4 week 40

U1 Lite 29.9.2020 WOD: Benchmark ”CINDY” 20 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats SCALE TO: 3/5 Banded Pull Ups – 3/5 Ring Rows 8 Push Ups / Box Push Ups 12 Air Squats Any combination possible. 1.10.2020 A) 3 Supersets:…

Programming Hall 6 week 40

WOD 28.9.2020 4 Rounds for time 20 Double DB power snatches @ 22.5/15kg per hand (any part of the DBs must touch the ground on each rep) 400m run 15 Sandbag squats (65/45kg) Rest 1min WOD 29.9.2020 17min AMRAP 15 Toes to bar 60 Double…

Programming Hall 4 Week 39

U1 Lite 22.9.2020 Power Clean technique Shoulder stability WOD: 20 min EMOM Min 1: 5 Power Cleans @ RPE 6 Min 2: 12 Double KB Push Press @ 2×16/12kg Min 3: 30 sec max cal AssBike Min 4: REST 24.9.2020 Shoulder Mobility and Stability Strict…

Programming Hall 6 Week 39

WOD 21.9.2020 5 Rounds for reps 3min AMRAP: 9 Power snatches @ 50/35kg 9 Chest to bar pull ups Rest 90sec Each new AMRAP continues where you left off. WOD 22.9.2020 15min AMRAP 10 Bar muscle ups 25/18 Rowing kcals WOD 23.9.2020 A) Clean and…