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Programming Hall 4 Week 34

  • aug 22, 2021
  • superadmin

U1 Lite

24.08.2021

Focus:
Front Squat Mobility and Technique

A) Front Squat 4 x 8 (Build Up)

B) WOD: 3 ROUNDS
– 20 Jumping Lunges
– 400m Run
– 10 Burpees

26.08.2021

Focus:
Knee to Elbow practice
Deadlift technique

A) 3 Supersets:
– 10+10 Bulgarian Split Squats
– 16 Renegade Rows

B) WOD: 12 min AMRAP
– 5 Deadlifts @ BW
– 10 Knee 2 Elbows

27.08.2021

Focus:
Wall Balls Technique
DB Snatch

WOD: 5 ROUNDS
– 16 DB Snatch @15/10kg
– 20 Wall Balls Shots @6/4kg
– 21/15 cal Bike

28.08.2021

BUDDY WOD
Focus:
KB Swings Practice
Push Press

WOD: 20 min AMRAP
– 10 Russian KB Swings @24/16kg
– 6 Push Press @32/22kg
– 4 Burpees Over the bar

Rotate per full round.

U1 Endurance

23.08.2021

WOD: 5 ROUNDS
– 14 Alternating DB Snatches @22.5/15kg
– 30/21 cal AssBike
– 14 Burpees Over the DB
– 400m Run

25.08.2021

PARTNER WOD
FOR TIME:
– 700m Run (Together)
50 cal BIKE
10 Burpees
– 700m Run (Together)
– 40 cal BIKE
– 20 Burpees
– 700m Run (Together)
30 cal BIKE
30 Burpees
– 700m Run (Together)
20 cal BIKE
40 Burpees
– 700m Run (Together)
10 cal BIKE
50 Burpees

Burpees and cal on Bike they split however you like as long as 1 works
and 1 rests.