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WOD

Programming Hall 4 week 39

ENDURANCE-Hall 4 26.09 WOD: AMRAP 40 min BUY IN: 5 ROUNDS – 50 Double Unders – 30 Wall Balls 6/4kg – 20 Burpees Into: Whatever time is left = max cal Row SCORE – cal Row 🙂 28.09 WOD: FOR TIME 1,2,3,4,5,6,7,8,9,10 of: – Devil…

Programming Hall 6 week 39

WODs-LOCATION-HALL 6 26.09 WOD: A) Push Press 5 x 3 @Build Up B) WOD: 14 min AMRAP – 20m Walking Lunges @24/16 kg (KB hold in goblet position) – 10 Chest 2 Bar Pull Ups 27.09 WOD: A) Bench Press 4 x 10 @Build Up…

Programming Hall 4 week 38

ENDURANCE-Hall 4 19.09 6 ROUNDS: – 1 min max cal Bike Erg – 1 min REST 1 min REST 6 ROUNDS: – 1 min max cal SKI Erg – 1 min REST 1 min REST 6 ROUNDS: – 1 min max cal Echo Bike –…

Programming Hall 6 week 38

WODs-LOCATION-HALL 6 19.09 WOD: A) 3 Position Power Snatch Above knee/Below knee/Off the ground B) WOD: 5 ROUNDS – 25/20 cal Row – 10 Power Snatch @43/30kg – 8 Lateral Burpees over the bar jump 20.09 WOD: A) Front Squat 5 x 5 @ Build…

Programming Hall 4 Week 37

U1 Lite 13.09 WOD: A) Power Snatch 5 x 5 @ Build Up ( barbell cycling ) B) WOD: Every 2 min x 6: – 15/10 cal Row – 8 Power Snatches @40/30kg Time Left = REST SCORE = SLOWEST ROUND 15.09 WOD: A) ±20…

Programming Hall 6 Week 37

WODs 12.09 WOD: A) Strict Press 5 x 4 @ Build Up B) WOD: 3 ROUNDS – 50 V-Ups – 30 Alt. DB Hang Power Clean and Jerk @22.5/15kg – 15 Handstand Push Ups 13.09 WOD: A) Power Snatch 5 x 5 @ Build Up…

Programming Hall 6 week 36

TESTWEEK @ U1! WOD: 05.09 FOR TIME: – 120 cal Row – 100 Wall Balls @ 9/6kg – 80 Handstand Push Ups CAP: 20 min Split reps and order any way you like to achieve the fastest time. 06.09 A) Weighted Pull Ups – find…

Programming Hall 4 week 36

TEST WEEK @ U1! ENDURANCE: 05.09 WOD: 35 min Running clock: BUY IN: 60/42 cal Echo Bike Then remaining time AMRAP: – 400m Run – 50 Wall Balls @ 6/4kg – 40 Alt. DB Snatches @ 15/10kg Every break/stop on Wall Balls/DB Snatches = 3…

Programming Hall 6 week 35

WOD: 29.08 A) Back Squat 6-6-4-4-2-2 (Build Up) B) 5 ROUNDS – 500/400m Row – 13 Handstand Push Ups 30.08 A) Build Up to a heavy complex: 1 Snatch Pull + 1 Hang (below knee) Squat Snatch B) FOR TIME: 15-12-9-6-3 Squat Snatch @ 53/40kg…

Programming Hall 4 week 35

ENDURANCE: 29.08 BUDDY WOD FOR TIME: – 80 L-Ups / Knee Raises – 5 mile on Echo Bike – 80 Burpees – 5 mile on Echo Bike – 80 Box Jumps 31.08 BUDDY WOD A) 15 min AMRAP BUY IN: 700m Run Together – 8/6…

Programming Hall 4 week 34

ENDURANCE: 22.08 10 ROUNDS: – 500/400m Row – 10 Burpees – 100m run REST 30 sec 24.08 BUDDY WOD 15 min AMRAP: – 7/5 cal SKI ERG – 40m Shuttle Run – 4 Push Ups witch after completing full round. REST 3 min 15 min…

Programming Hall 4 week 33

ENDURANCE: 15.08 BUDDY WOD FOR TIME: Buy IN: 1 mile Echo Bike (split) THEN 20 ROUNDS: – 8 Russian KB Swings @ 20/12kg – 5 Burpee Box Jump Over SWITCH AFTER COMPLETING FULL ROUND Buy OUT: 1000m Run (together) 17.08 BUDDY WOD AMRAP 30 min:…