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Programming Hall 4 Week 37

  • Sep 06, 2020
  • superadmin

U1 Lite

8.9.2020

WOD: 20 min EMOM
Min 1: 10/8 cal Bike
Min 2: 5+5 KB Snatch @ 16/12kg
Min 3: 8 Burpees over the KB
Min 4: REST

10.9.2020

WOD: Benchmark ”ANNIE”
FOR TIME:
50-40-30-20-10
Abmat Sit Ups
Double Unders

11.9.2020

WOD: 5 ROUNDS
400/300 m Row
10 Deadlifts @ 0.75 / 0.5 BW
8 Burpees
REST 1 MIN

12.9.2020

WOD: TEAMS OF 3 – AMRAP 23 min.
Rotate per full round:
10/8 cal Bike
8 Double KB Push Press @ 2×12/8kg
4 Burpees

Buddy 1 does full round, buddy 2 starts his round, then buddy 3 goes etc.


U1 Endurance

7.9.2020

5 ROUNDS:
1 min max cal BIKE ERG
1 min REST

2 min REST

5 ROUNDS:
1 min max cal SKI
1 min REST

2 min REST

5 ROUNDS:
1 min max cal ROW
1 min REST

9.9.2020

TEAMS of 3 – 33 min AMRAP
Rotate per full round:
10/8 cal BIKE SPRINT
8 KB Russian KB Swings @ 20/16
4 Burpees

Buddy 1 does full round, then buddy 2 starts, then buddy 3 goes.