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WOD

Programming Endurance Week 23

 U1 Endurance 3.6.2020 Wod: 4 rounds for time: 8 Dumbbell snatch right arm 22,5/15kg 10 goblet squats 8 Dumbbell snatch left arm 20 Alt. Dumbbell deadlifts 12 burpees 35 double unders *Scaled 115 singles Straight in to: 3Km row/bike 9km 5,6 miles Time Cap 30…

Programming WOD Week 23

WOD 1.6.2020 Warmup Hip sequence x 30sec per hold Lunge with rotation x 12 per side Clean and jerk technique practice A 15min AMRAP 30 Pistol squats 12 Burpees 30 Dumbbell hang power clean and shoulder to overhead (15/10kg) 12 Burpees Switch hands whenever you…

Programming Endurance Week 22

 U1 Endurance 25.05.2020 Wod: Partner Wod You Go i Go For Time: 100 Burpees 100 Push ups 100 Kb swings 24/16 kg 100 Kb Frontrack squats 24/16 kg 100 Kb swings 100 Push ups 100 Burpees 27.05.2020 Wod: 30 Min Emom Min 1. 15/10 Cal.…

Programming Lite Week 22

U1 Lite 26.5.2020 Technique/focus: Medball cleans a) Medball Cleans Tech. training b) Partner WOD: 10 Rounds for time 50 Single unders 10 Med ball cleans (9/6 kilo) 28.5.2020 Technique/focus: Push Jerk Wod: 20 min Amrap 10 Burpees 10 Push Jerk 32/22 30.5.2020 Technique/focus: Deadlift a)…

Programming WOD Week 22

WOD 25.5.2020 Warmup Prisoner squats x 20 Prone swimmers x 20 Push up x 20 Double under practice A 18min AMRAP 30 Single arm DB thrusters (22.5/15kg) 30/21 Kcal bike/row 30 DB snatches 70 Double unders Switch hands as needed on the thruster WOD 26.5.2020…

Home WOD #67

22.5.2020 Warm up a)  10 jumping jacks 20 calf stretches 10 instep stretch + rotations 10 lateral squat stretch 10 jumping jacks Warm up b) Pistol squat progression 10 air squats 10 narrow stance squats 5 single leg deadlift/side 10 alt reverse lunges 10 alt…

Home WOD #66

20.5.2020 Warm up 5 down ups 20 alt calf stretch 10 samson stretch 10 instep + rotation 10 lateral squat stretch 5 down ups 5 down dog & seal 10 dynamic bridge 10 hip crossover WODa) 4 sets 5 bear squats push ups https://www.youtube.com/watch?v=2-pAd5GBd5w 10…

Home WOD #65

19.5.2020 Warm up 20 jumping jacks 10 samson stretches 10 crossover lunges 20 mountain climbers 5 hand walkouts 10 twisted cross 20 jumping jacks 5 down dog & seal 10 dynamic bridges 20 mountain climbers WOD a) 3 sets 20 odd object pull throughs https://www.youtube.com/watch?v=fKbu_2L94x8…

Home WOD #64

18.5.2020 Warm up 20 jumping jacks 10 samson stretch 10 inverted hamstring stretches 20 jumping jacks 10 alt lat stretches 10 dynamic bridges 20 jumping jacks WOD a) 3 sets 20 alt prisoner single leg deadlifts https://www.youtube.com/watch?v=the9TyMkReU 20 alt bird dogs WOD b) For time:…

Home WOD #63

17.5.2020 Warm up 20 jumping jacks 10 samson stretch 10 inverted hamstring stretches 20 jumping jacks 10 alt lat stretches 10 dynamic bridges 20 jumping jacks   WOD “”Annie”” 50-40-30-20-10 jumping jacks sit ups 2min rest WOD b) 50 rounds 2 burpees 6 lunges

Programming Lite Week 21

U1 Lite 19.5.2020 Technique/focus: V ups & D-Ball To shoulder Wod: 20 min Amrap. 6 V ups 8 Alt. D-Ball to shoulder 10 Alt D- ball lunges 21.5.2020 Technique/focus: Step over/wall ball/Abmat sit up Wod A: 14Min AMRAP 8 Box Step overs with Med ball…

Programming Endurance Week 21

 U1 Endurance 18.05.2020 Wod: “Kalsu Lite” 100 Thrusters 40/30 Kilo 5 Burpees to start and at the top of every minute 20.05.2020 Wod: “Holy Moly Jerry” 25 Min Amrap: 20 Jerry Can Alt.Lunges 20 Toes to Jerry Can 10 Jerry Can ground to overhead 400M…