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Programming Hall 4 Week 12

  • Mar 17, 2019
  • superadmin

U1 Lite:

Wednesday 20.3.2019

Focus:
General Warm Up
Push Ups Practice
Core Warm Ups

5 Rounds for time:
– 10 Push Ups
– 15 Abmat Sit Ups
– 10/8 Kcal Bike

Thursday 21.3.2019

Focus:
General Warm Up and Mobility
Air Squat
Push Press

14 min EMOM (Every Min On Min) :
– 20/18 Air Squats
– 15 Push Presses 22/12kg

Saturday 23.3.2019

Focus:
General Mobility
Goblet Squat
Medball Clean

Partner WOD:
20 min AMRAP:
10+10 Russian KB Swing 16/12kg
10+10 MedBall Clean 9/6kg
200m RUN

U1 Strongman:

Let op: 5 weken tijdens the Open zijn er GEEN Strongman work-outs

 

WODstacle:

Monday 18.3.2019

Focus:
General warm-up
Skill practice: Ring transfers/pegboard

A) In teams of 3
Yoke walk (1,5x aver. BW) (AFAP)

B) AMRAP 15 min
Vertical net + cargo net
Ring transfers/pegboard
20m broad jump

U1 Endurance Indoor:

Wednesday 20.3.2019

Partner WOD
Complete 300 kcal on Bike
*every 3:00 min (including 0:00) perform:
2 Burpees
2 Goblet Squats 16/12kg
Increase 2 reps on every movement next round
(0:00 2/2, 3:00 4/4, 6:00 6/6 etc)