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Programming Hall 4 Week 14

  • Mar 31, 2019
  • superadmin

U1 Lite:

Wednesday 3.4.2019

Focus:
General Warm Up
3 x 20 Banded Pull Aparts
3 x 20 Lu Raises
Power Clean / Hang Power Clean

WOD: 5 ROUNDS
– 8 Hang Power Clean 22/12kg
– 8 Burpees over the bar

Thursday 4.4.2019

Focus:
Shoulder Warm Up
Hip Mobility
Push Press

WOD:
16min EMOM – 30 sec work / 30 sec rest:
– Push Press 22/12kg
– Goblet Squat 16/12kg

Saturday 6.4.2019

Focus:
General Warm Up
3 x 20 per leg Calf Raises ( heavy )
3 x 15 Air Squats
3 x 10 Push Ups

Partner WOD
Complete 200 kcal on Bike
*every 3:00 min ( including 0:00) perform:
2 Burpees
2 Goblet Squats 16/12kg
Increase 1 reps on every movement next round
(0:00 2/2, 3:00 4/4, 6:00 6/6 etc)

U1 Strongman:

Saturday 6.4.2019

Event 1:

3 Attempts at max weight

Sled push

Description

Load up max weight on the sled and push it 20m. If you stop walking at any point, it is considered a failure. YOU MAY NOT STOP WALKING!

Event 2:

2 Attempts at max weight

Fat bar Zercher carry

Description

Load up max weight and carry the bar 20m. Help from buddies to load the bar is allowed.

WODstacle:

Monday 1.4.2019

Focus:
General warm-up
Skill practice: Hang parcours

AMRAP 20 min
Hang parcours
20m Barbell front rack walking lunges (32/22 kg)
10 hollow rocks

U1 Endurance Indoor:

Wednesday 3.4.2019

Teams of 4:
35min AMRAP of Tire flips
– 2 Buddies flip the tire
– 2 Buddies run together 400m
Switch and rotate however you like
All 4 team members works at the same time