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WOD

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 –…

Programming Hall 6 week 27

WOD: 04.07 A) Back Squat 5-5-3-3-2-2 ( Build Up) B) WOD: Every 3 min x 4: – 400m Run – max unbroken set of Chest 2 Bar Pull-ups SCORE = total pull-ups performed. 05.07 A) 10 min EMOM: Min 1: 10-12 DB Bench Press (Build…

Programming Hall 4 week 27

ENDURANCE: 04.07 PARTNER WOD: 31 min AMRAP – 40 Wall Balls – 40 Deadlifts @ 60/45kg – 40 Burpees over the bar – 400m Burden Run* Unload the barbell, each one take 1 plate, both run 400m mark, when you back, you put backplate on…

Programming Hall 4 week 26

ENDURANCE: 27.06 TEAMS of 2 FOR TIME: – 150/100 cal Bike Erg – 25 Syncho Burpees – 120 KB Goblet Squats 20/12kg – 800m run – 25 Syncho Burpees – 120 KB Goblet Reverse Lunges 20/12kg – 150/100 cal Row – 25 Syncho Burpees –…

Programming Hall 4 week 25

ENDURANCE: 20.06 PARTNER WOD: 12 min AMRAP – 7/5 Cal Ski Erg Sprint – 8 Alternating DB Snatches @ 15/10kg REST 1 min 12 min AMRAP – 10/7 cal Bike Erg Sprint – 6 Burpees REST 1 min 12 min AMRAP – 7/5 cal Echo…

Programming Hall 6 week 26

WOD: 27.06 A) 4 Supersets (Build Up) – 8+8 Bulgarian Split Squats – 8+8 Half Kneeling DB Shoulder Press B) FOR TIME: 2-4-6-8-10-12-14-16 Alternating DB Snatch @ 22.5/15kg 4-8-12-16-20-24-28-32 Wall Balls @ 9/6kg 28.06 A) ±10 min Handstand Push Ups Practice B) 14 min AMRAP:…

Programming Hall 6 week 25

WOD: 20.06 A) Jerk ( push/split) 5-4-3-1-1-1-1 (Build Up) CAP: 15 B) WOD: 5 ROUNDS – 500/400m Row – 20 DB Hang Power Clean and Jerk @22.5/15kg 21.06 A) ± 12 min Ring Muscle Ups Practice B) WOD: FOR TIME – 12 Ring Muscle Ups…