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WOD

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:…

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 –…