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. |
