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WOD

Programming Hall 4 Week 51

U1 Lite 15.12.2020 WOD: 18 min AMRAP – 6 Power Cleans @ 52/32kg – 10 Toes 2 Bar / L-Ups – 20 Alternating Reverse Lunges 17.12.2020 WOD: 4 ROUNDS – 20 Push Presses @ 32/22kg – 24/18 cal AssBike REST 60 sec 18.12.2020 WOD: 3…

Programming Hall 6 Week 51

WOD 14.12.2020 Advent day 14. WOD 15.12.2020 Advent day 15. WOD 16.12.2020 Advent day 16. WOD 17.12.2020 Advent day 17. WOD 18.12.2020 Advent day 18. WOD 19.12.2020 Advent day 19. WOD 20.12.2020 Advent day 20. Back Hall 6 Strength 14.12.2020 2sec Paused Low Bar Backsquat…

Programming Hall 4 Week 50

U1 Lite 8.12.2020 WOD: FOR TIME 10-9-8-7-6-5-4-3-2-1 – Deadlift @62/42 kg – Box Jumps – Pull Ups ( banded) 10.12.2020 WOD: Every 2:30 min x 7 – 10/8 cal AssBike – 10 Front Squats @ 32/22 kg (from the ground) – 10 Push Ups TIME…

Programming Hall 6 Week 50

WOD 7.12.2020 Advent day 7. WOD 8.12.2020 Advent day 8. WOD 9.12.2020 Advent day 9. WOD 10.12.2020 Advent day 10. WOD 11.12.2020 Advent day 11. WOD 12.12.2020 Advent day 12. WOD 13.12.2020 Advent day 13. Back Hall 6 Strength 7.12.2020 2sec Paused Low Bar Backsquat…

Programming Hall 4 Week 49

U1 Lite 1.12.2020 WOD: ”DT” 5 ROUNDS: – 12 Deadlifts – 9 Hang Power Cleans – 6 Push Jerks RX=42/22kg 3.12.2020 WOD: FOR TIME 21 DB Alternating Snatches @15/10kg 21 Burpees over the DB 500/400m Row 15 DB Alternating Snatches @15/10kg 15 Burpees over the…

Programming Hall 6 Week 49

WOD 30.11.2020 WOD: AMRAP 4 min x 4: – 3 Bar Muscle Ups / 6 Pull Ups – 6 Sandbag Over Shoulder Clean @65/45kg – 12 One Arm DB Thruster @22.5/15kg Rest 2 min BETWEEN AMRAPs WOD 1.12.2020 Advent day 1. WOD 2.12.2020 Advent day…

Programming Hall 4 Week 48

U1 Lite 24.11.2020 WOD: 6 ROUND – 5 Box Jumps Over – 7 Push Presses @42/22kg – 15 KB Russian Swings @20/16kg REST 30 sec 26.11.2020 WOD: 18 min AMRAP – 8 Overhead Squats – 8 Burpees over the bar – 16/12 cal AssBike 27.11.2020…

Programming Hall 6 Week 48

WOD 23.11.2020 WOD: 8 ROUNDS – 5 Chest 2 Bar Pull Ups – 7 Shoulder 2 Overhead @50/35 kg – 9 Back Squats @50/35kg RX+ 3 Bar Muscle Ups / S2O+BSQ @ 60/40kg WOD 24.11.2020 A) 16 min to build up to a heavy snatch…

Programming Hall 4 Week 47

U1 Lite 17.11.2020 KB Push Press Double Unders Technique WOD: 18 min AMRAP – 15 Double KB Push Press – 45 Double Unders / 90 Single Unders – 15 Air Squats 19.11.2020 Row Technique WOD: Every 3 min x 6: – 15/12 cal Bike –…

Programming Hall 6 Week 47

WOD 16.11.2020 A) Snatch Complex Every 90 sec x 6: Snatch Pull+Hang Power Snatch+Hang Snatch 6 x 1+1+1 B) WOD: 10 ROUNDS – 5 Hang Power Snatches @ 50% of A – 5 Burpees over the bar REST 30sec between ROUNDS WOD 17.11.2020 A) 3…

Programming Hall 4 Week 46

U1 Lite 10.11.2020 Deadlift Technique Double Unders Practice WOD: 18 min AMRAP 10 Deadlifts @75% BW 15 Push Ups 50 Double Unders 12.11.2020 WOD: 6 ROUNDS – 20 KB Reverse Alternating Lunges @16/12kg – 10+10 KB Snatch @16/12kg ( from the hang position) Rest 1…

Programming Hall 6 Week 46

WOD 9.11.2020 WOD: 5 ROUNDS – 14 Burpees / 250m Row – 16 USA KB Swings @24/16 kg – 20 Alternating Front Lunges @24/16 kg WOD 10.11.2020 A) 12 min cap: Clean Deadlift+Power Clean+Hang Power Clean (Build Up) 6 x 1+1+1 B) WOD: 5 ROUNDS…