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Programming Hall 4 Week 35

  • aug 30, 2021
  • superadmin

U1 Endurance 

30.08
WOD: FOR TIME
6000m Row*
Every 2 min (starting at min 0:00) perform:
– 6 Burpees
– 6 Air Squats
1.09
WOD: Every 5 min x 6:
– 100 Double Unders
– 20 Hang DB Clean and Jerk @22.5.15kg
– 15 Burpees
TIME LEFT = REST
SCORE=SLOWEST ROUND

U1 Lite

31.08 Focus:
Focus:
Movement standards
A) CORE WORK – 3 ROUNDS
– 10-12 Knee Raises
– 12+12 Side Plank Hip Lifts
– 20-30 sec Hollow Hold
B) WOD: 20 min AMRAP ”CINDY”
– 5 Pull Ups
– 10 Push Ups
– 15 Air Squats
2.09 Focus:
Focus:
Deadlift hinge pattern
Toes 2 Bar practice
A) Deadlift 5 x 4 (Build Up)
B) WOD: 5 ROUNDS
– 8 T2B / L-Ups
– 16 KB Swings @20/12kg
3.09 Focus:
Focus:
DB Hang Snatch
Double Under Practice
WOD: Every 5 min x 5:
– 80 Double Unders
– 30 DB Hang Snatches @15/10kg
– 15 Burpees
TIME LEFT = REST
4.09 Focus:
Focus:
Ski Erg Technique
Mobility for Thrusters
WOD: 25 min AMRAP
Teams of 3
– 8/6 cal Ski Erg Sprint
– 6 DB Thrusters @2×15/10kg
– 4 Box Jumps Over
Rotate per full round.