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Programming Hall 4 Week 33

  • aug 15, 2021
  • superadmin

U1 Lite

17.08.2021

Focus:
Power Clean
Wall Balls Mobility

WOD: 18 min EMOM
Min 1: 5 Power Clean @52/32kg
Min 2: 15 Wall Balls @6/4
Min 3: 10 Burpees

19.08.2021

Focus:
Back Squat Technique

A) Back Squat 4 x 8 (Build Up)

B) WOD: 5 ROUNDS
– 18 Russian KB Swings @24/16kg
– 14 AbMat Sit Ups
– 200m Run

20.08.2021

Focus:
Row Technique
Goblet Squat Mobility

A) 4 Supersets:
– 15 DB Floor Chest Press @2×15/10kg
– 6-8 Strict Pull Ups (Banded)

B) WOD: Every 3 min x 4:
– 20/15 cal Row
– 10 Goblet Squats @16/12kg

21.08.2021

BUDDY WOD
Focus:
Man Makers Technique
Double Unders Practice

WOD: FOR TIME
100-80-60-40-20
– Double Unders / 2 x Single Unders
50-40-30-20-10
– Box Jumps
16-14-10-8-6
– Man Makers @2×15/10kg

Follow order, split reps however you like. One works, one rests.

U1 Endurance

16.08.2021

PARTNER WOD: 33 min AMRAP
-14 Deadlifts @ 72/52 kg
-16 Box Jumps Over
-18 cal AssBIKE
-20 Push Ups

Follow the order. Split reps however you like.

18.08.2021

WOD: 10 ROUNDS
– 4 Devil Presses
– 8 DB Box Step Ups Over
– 200m Row
RX = 2×15/10 kg