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WOD

Programming Hall 6 Week 31

WOD 02.08.2021 A) 15 min Bar Muscle Up Practice B) WOD: 5 ROUNDS – 5 Bar Muscle Ups / 8 Pull Ups – 15/12 cal Bike – 200m Run WOD 03.08.2021 WOD: EVERY 6 min x 4: – 300/250m Row – 400m Run – 8…

Programming Hall 4 Week 31

U1 Lite 03.08.2021 Focus: Push Press A) 4 Supersets: – 15 DB Floor Press (Build Up) – 15 Hollow Rocks B) WOD: Every 3 min x 6: – 15/12 cal AssBike – 15 Push Presses @ 42/22kg TIME LEFT = REST 05.08.2021 Focus: Front squat…

Programming Hall 4 Week 30

U1 Lite 27.07.2021 Focus: Shoulder mobility and strict press technique A) 4 x 10 Elastic Band Pull Ups (wide grip) After each set perform 10 Palov Presses per side. B) WOD: 13 min AMRAP – 8 Strict Shoulder Press @empty bar – 16 Back Rack…

Programming Hall 6 Week 30

WOD 26.07.2021 A) 3 Position Squat Clean (Build Up): Mid Thigh – Knee – Floor CAP: 14 B) WOD: FOR TIME – 20 Front Squats – 20 Burpees over the bar (lateral) – 20 Push Press – 20 Burpees over the bar (lateral) – 20…

Programming Hall 4 Week 29

U1 Lite 20.07.2021 Focus: Squat Mobility Shoulder stability A) Front Squat 4 x 6 (Build Up) B) WOD: 16 min EMOM Min 1: Wall Balls @6/4kg Min 2: DB Snatches @15/10kg Min 3: Max cal Row Min 4: REST 22.07.2021 Focus: Back Squat mobility and…

Programming Hall 6 Week 29

WOD 19.07.2021 A) ± 20 min Bar Muscle Ups and Handstand Push Ups Practice A) WOD: 8 min AMRAP – 10 Handstand Push Ups – 30 Double Unders REST 2min 8 min AMRAP – 5 Bar Muscle Ups – 15 Burpees WOD 20.07.2021 A) Front…

Programming Hall 4 Week 28

U1 Lite 13.07.2021 Focus: Deadlift Toes 2 Bar A) WOD: 5 ROUNDS – 5 Pull Ups – 7 Toes 2 Bar / L-Ups – 9 Deadlifts @72/52 kg REST 1 min B) CORE FINISHER – Hollow Hold/Rocks TABATA 15.07.2021 Focus: Devil Press Thrusters mobility WOD:…

Programming Hall 6 Week 28

WOD 12.07.2021 A) Deadlift 5 x 3 (Build Up) CAP: 15 B) WOD: 20 min EMOM Min 1: 45 Double Unders Min 2: 12 Overhead Squats @40/28 kg Min 3: 15/12 cal Row Min 4: 12 Pull Ups WOD 13.07.2021 A) Shoulder Press (Strict) 5…

Programming Hall 4 Week 27

U1 Lite 06.07.2021 Focus: Squat Mobility Kb Swings A) Front Squat 5 x 5 (Build Up) B) WOD: 3 ROUNDS – 400m Run – 21 KB Swings @20/12kg – 15 Air Squats – 9 Burpees 08.07.2021 Focus: Squat Mobility A) Strict Shoulder Press 4 x…

Programming Hall 6 Week 27

WOD 05.07.2021 A) 10 min Bar Muscle Ups Practice B) 5 x 3 Weighted Pull Ups CAP: 10 C) WOD: 10 ROUNDS – 3 Power Clean and Jerks @61/43 kg – 3 Burpees Over the bar WOD 06.07.2021 A) Front Squat 5 x 5 (Build…

Programming Hall 4 Week 26

U1 Lite 29.06.2021 Focus: Back Squat mobility and technique WOD: FOR TIME – 80 Back Squats – 60 Bent Over Rows – 40 Strict Press RX= 22/12kg Every 2 min (Starting at min 0:00) perform 5 burpees. 01.07.2021 A) Core Work 3 Rounds: – 30…

Programming Hall 6 Week 26

WOD 28.06.2021 A) Strict Chest to Bar Pull Ups 5 x 5 CAP: 10 B) WOD: 10 ROUNDS – 8 Strict Press @empty barbell – 6 Toes 2 Bar – 30 Double Unders WOD 29.06.2021 A) 3 Supersets: – 10 Renegade Rows – 10 Anchored…