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WOD

Programming Hall 4 week 32

ENDURANCE: 08.08 10 Rounds: – 250/200m Row – 12 Hand Release Push Ups – 15 KB Swings USA @ 16/12kg REST 30 sec 10.08 BUDDY WOD FOR TIME – 2km Row – 2.2 km Run -150 Wall Balls @ 6/4kg -150 AbMat Sit Ups Complete…

Programming Hall 6 week 34

WOD: 22.08 A) Push Press 5 x 4 @ Build Up B) FOR TIME: – 50 Toe 2 Bar – 35/28 cal Echo Bike – 50 Chest 2 Bar Pull Ups – 35/28 cal Echo Bike 23.08 A) Weighted Ring Dips 5 x 3 @…

Programming Hall 6 week 33

WOD: 15.08 A) Back Squat 8-8-6-6-3-3 (Build Up) B) 8 ROUNDS: – 250/200m Row – 10 Alternating DB Push Press @ 2x 22.5/15kg 16.08 FOR TIME: 15-12-9 – Chest 2 Bar – Power Snatch @ 43/30kg REST 2 min 9 – 6 – 3 –…

Programming Hall 6 week 32

WOD: 08.08 A) Build Up to a moderate weight Squat Clean and Push Jerk B) WOD: FOR TIME – 12 Deadlifts – 12 Hang Power Cleans – 12 Front Squats – 12 Push Jerks Rx= 80/60kg REST 3 min – 9 Deadlifts – 9 Hang…

Programming Hall 6 week 31

WOD: 01.08 A) ± 12 min Handstand Walk Practice B) 22 min AMRAP: – 30/24 cal Row – 15 m handStand Walk – 15 Kb Swings @ 24/16kg 02.08 A) Build Up to a heavy set of 3 Power Snatch CAP: 14 min FOR TIME:…

Programming Hall 6 week 30

WOD: 25.07 20 min AMRAP: – 12 HandStand Push Ups – 8 Chest 2 Bar Pull Ups – 4 Power Clean @ 80/55kg 26.07 A) Back Rack Reverse Lunges 5 x 6 per side (Build Up) B) 3 ROUNDS: – 30/22 cal Echo Bike –…

Programming Hall 6 week 29

WOD: 18.07 A) Strict Weighted Chin Ups 5 x 4 (Build Up) B) 10 ROUNDS: – 15/10 cal Row – 15 Wall Balls @ 9/6kg 19.07 A) Bench Press 5 x 3 with 2 sec pause at chest (Build Up) B) FOR MAX REPS 2…

Programming Hall 6 week 28

WOD: 11.07 A) Deadlift 5-5-3-3-2-2 ( Build Up) After each set perform 30 sec Plank as recovery B) FOR TIME: 40-30-20-10 Wall Balls @ 9/6kg 10-8-6-4 Deadlift @ 143/103 kg 12.07 A) 2 Supersets: – 100m DB Overhead Carry per side (unbroken) – max unbroken…

Programming Hall 4 week 31

ENDURANCE: 01.08 BUDDY WOD 10 ROUNDS: – 10 Devil Presses @ 2x 15/10kg – 30 cal Echo Bike After round 2-4-6-8 and 10th = run together 400m 03.08 BUDDY WOD 33 MIN AMRAP: – 100 cal Row – 60 DB Snatches @15/10kg – 40 Burpees…

Programming Hall 4 week 30

ENDURANCE: 25.07 PARTNER WOD 10 min ARMAP: – 20 cal Ski Erg – 20 Deadlifts @ 40/30kg REST 2 min 10 min ARMAP – 20 cal Bike Erg – 20 Hang Power Clean @ 40/30kg REST 2 min 10 min ARMAP – 20 cal Row…

Programming Hall 4 week 29

ENDURANCE: 18.07 10 ROUNDS: – 20/15 cal Echo Bike – 50 Double Unders / 100 Single Unders – 10 Burpee Box Jumps Over 20.07 TEAMS OF 3 27 min AMRAP: – 9/7 cal Bike Erg Sprint (dumber at 10+standing) – 10 Alt. DB Snatches @…

Programming Hall 4 week 28

ENDURANCE: 11.07 BUDDY WOD 3 ROUNDS: – 1000 m Row (split) – 30 Synchro Burpees over the Rower (both) – 800m Run – split in sets of 100m 13.07 BUDDY WOD: 30 min AMRAP – 12 Hang Power Clean @40/30kg – 24 Air Squats –…