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Programmering Hal 4 week 46

  • nov 14, 2021
  • superadmin

Endurance:

15.11
BUDDY WOD

5 ROUNDS
– 500m Row
– 30 Wall Balls @6/4kg
– 30 Burpees Box Jumps Over

REST 2 min between rounds.

17.11
3 ROUNDS on each machine for max reps

In 3 min window x 3:
– 500/400m SKI ERG
– remaining time max rep Push Ups

REST 2 min

In 3 min window x 3:
– 800m BIKE ERG
– remaining time max rep KB Push Press @ 2×16/12kg

REST 2 MIN

In 3 min window x 3:
– 30/21 cal ECHO BIKE
– remaining time max rep Burpees

19.11
AMRAP 7 min
BUY IN:
40/30 cal ROW
Remaining Time AMRAP:
– 12 Burpees
– 12 Alternating DB Snatches

REST 2 min

AMRAP 7 min
BUY IN:
40/30 cal ROW
Remaining time AMRAP:
– 12 Burpees
– 12 DB Box Step Ups

REST 2 min

AMRAP 7 min
BUY IN:
40/30 cal ROW
Remaining time AMRAP:
– 12 Burpees
– 12 Box Jumps

RX – 15/10kg

Lite:

16.11 A) Deadlift 4 x 6 (Build Up)

B) WOD: Every 2 min x 5
– 12 DB Thrusters @2×15/10kg
– Remaining time max cal Row
REST 1 min in between intervals.

18.11 A) Front Squat 4 x 6 (Build Up)

B) WOD: 11 min AMRAP
– 6 Push Ups
– 8 Box Jumps
– 10 Air Squats

19.11 A) 12 min AMRAP
– 12/9 cal Bike Erg
– 10 KB Swings @20/16kg
– 8 AbMat Sit Ups

REST 2 min

B) 12 min AMRAP
– 12/9 cal Row
– 10 KB Snatch @16/12kg
– 8 AbMat Sit Ups

20.11 BUDDY WOD

FOR TIME
– 50 Man Makers
– 700m Double DB Farmers Carry
– 150 cal Row

RX+ 2 x 15/10kg
Split order and reps how ever you like, to achieve fastest time.
1 works = 1 rests.