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Programming Hall 4 Week 30

  • jul 25, 2021
  • superadmin

U1 Lite

27.07.2021

Focus:
Shoulder mobility and strict press technique

A) 4 x 10 Elastic Band Pull Ups (wide grip)
After each set perform 10 Palov Presses per side.

B) WOD: 13 min AMRAP
– 8 Strict Shoulder Press @empty bar
– 16 Back Rack Reverse Lunges @empty bar

29.07.2021

Focus:
Power Clean Technique and Practice

A) 14 min to Build Up to a heavy Power Clean

B) WOD: 10 ROUNDS
– 3 Power Cleans @42/22kg
– 5 Burpees Over the Bar

30.07.2021

Focus:
Kipping swing and L-Ups practice
Man Maker Technique

WOD: 21 min AMRAP
– 24/18 cal AssBike
– 14 L-Ups
– 6 Man Makers @2×15/10kg

31.07.2021

Focus:
Movement standards and general mobility

PARTNER WOD
FOR TIME:
– 80 Devil Press @2×15/10kg
– 100 Wall Balls @6/4kg
– 120 cal AssBike
Split order and reps however you like.
1 Works = 1 Rests.


U1 Endurance

26.07.2021

FOR TIME
24-21-18-15-12-9-6-3*
Thrusters @2×15/10kg
* after each round Run 700m

28.07.2021

10 min EMOM:
– 15/12 cal Row
– 12 Burpees

REST 2 min

10 min EMOM:
– 15/12 Ski Erg
– 16 DB Alternating Snatches @15/10kg

REST 2 min

10 min EMOM:
– 15/12 cal Bike ERG
– 200m Sprint