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WOD

Programming Hall 4 week 20

ENDURANCE: 16.05 FOR TIME: – 50/40 cal Row – 50 Burpees – 50/40 cal Row – 3 min REST – – 50/40 cal Row – 40 Hand Release Push-Ups – 50/40 cal Row – 3 min REST – – 50/40 cal Row – 30 KB…

Programming Hall 6 week 20

WOD: 16.05 A) Back Squat 5 x 4 with 2 sec bottom pause (Build Up) B) WOD: Every 2 min x 7: – 10/7 cal Echo Bike – 8 Russian KB Swings @40/32kg Time Left = REST Score = Slowest round 17.05 A) Chin Ups…

Programming Hall 6 week 19

WOD: 09.05 A) Strict Chest to Bar Pull-Ups 5 x 4 B) WOD: 15 min AMRAP – 500/400m Row – 20 Wall Balls @9/6kg – 10 Burpees Box Jump @24/20” 10.05 A) DB Bench Press 4 x 15 (Build Up) After each set perform 12-15…

Programming Hall 4 week 19

ENDURANCE: 09.05 BUDDY WOD: 5 ROUNDS – 400m Run (together) – 40 Devil Press (split) – 40 cal Echo Bike (split) – 200m Farmers Carry (split) Farmers Carry + Devil Press = 2×15/10kg 11.05 BUDDY WOD: 4 ROUNDS – 60 cal Echo Bike (10 cal…

Programming Hall 6 week 18

WOD: 02.05 A) Bench Press 5-5-3-3-3-1-1-1-1-1 (build up) B) WOD: 3 Rounds – 28/20 cal Echo Bike – 20 Handstand Push Ups 03.05 A) Front Squat 5 x 3 (Build Up) B) WOD: 5 ROUNDS – 10 Front Squats @70/50kg – 200m Run – 10…

Programming Hall 4 week 18

ENDURANCE: 02.05 33 min AMRAP: Teams of 3 – 7/5 cal Ski Erg Sprint – 5 Devil Press @2×15/10kg – 20m Shuttle Run Rotate per full round. 04.05 Buddy WOD FOR MAX cal/reps. A) 12 min AMRAP max cal Bike ERG Switch every 30 sec…

Programming Hall 6 week 17

WOD: 25.04 A) 3 Supersets: – 12 Supinated Bent Over Rows (Build Up) – 12 Barbell Floor Chest Press (Build Up) Cap: 14 B) WOD: 13 AMRAP 2-4-6-8-10-etc. Handstand Push Ups After Each Set 12/9 cal Row 26.04 A) Weighted Pull Ups 4-3-2-1-1 (build up)…

Programming Hall 4 week 17

ENDURANCE: 25.04 Buddy WOD, FOR TIME: 4km Row (intervals of 500m) 3.2 km Run (intervals of 400m) 120 Wall Balls (intervals of 10 reps) 27.04 Buddy WOD, FOR MAX cal/reps: A) 12 min AMRAP max cal Bike ERG Switch every 30 sec REST 2 min…

Programming Hall 4 week 16

LITE: 19.04 A) Back Squat with 3 sec bottom pause 5 x 3 (build up) Cap: 15 B) WOD: 5 ROUNDS – 200m Run – 16 DB Thrusters @2×15/10kg 21.04 A) Build Up to a heavy complex: 1 Power Clean + 2 Front Squats +…

Programming Hall 6 week 16

WOD: 18.04 EASTER – CLOSED 19.04 A) Back Squat with 3 sec bottom pause 5 x 3 (build up) Cap: 15 B) WOD: 5 ROUNDS – 200m Run – 16 DB Thrusters @2×15/10kg 20.04 20 min AMRAP: – 5 Chest 2 Bar Pull Ups –…

Programming Hall 4 week 15

ENDURANCE: 11.04 ‘CHRIS KYLE” 3 ROUNDS: – 40 KB Swings @24/16kg – 40 Box Jumps @24/20″ – 40 Thrusters @35/20kg – 40 Elevated Push Ups ( 2×20/10kg plates) 13.04 5 ROUNDS: – 200m Run – 15 Burpees – 200m Run – 15 Air Squats –…

Programming Hall 6 week 15

WOD: 11.04 ”BARBARA” 5 ROUNDS – 20 Pull Ups – 30 Push Ups – 40 Sit Ups – 50 Air Squats REST 3 min 12.04 A) Shoulder Press 5-5-3-3-1-1 ( Build Up) B) WOD: 5 ROUNDS – 500/400m Row – 75 Double Unders 13.04 A)…