U1 Lite
13.09 | WOD: |
A) Power Snatch 5 x 5 @ Build Up ( barbell cycling ) | |
B) WOD: Every 2 min x 6: | |
– 15/10 cal Row | |
– 8 Power Snatches @40/30kg | |
Time Left = REST | |
SCORE = SLOWEST ROUND | |
15.09 | WOD: |
A) ±20 Handstand Walk and Pistol Squat Practice | |
B) WOD: 10 ROUNDS | |
– 10 m Handstand Walk / 20m Bear Crawl | |
– 20 Double Unders | |
– 10 Alternating Pistol Squats / 14 Weighted Box Step Downs | |
16.09 | WOD: |
WOD: 30 min AMRAP | |
– 40 Wall Balls @6/4kg | |
– 30 Renegade Rows @2×15/10kg | |
– 20/15 cal Row | |
Every 3 min (start at 0-3-6-9-etc) perform 2 INVERTED Burpee 🙂 | |
17.09 | WOD: |
WOD: BUDDY WOD | |
FOR TIME | |
– 700m Farmers Carry @2×15/10kg | |
Switch whenever you like. | |
INTO | |
5 ROUNDS: | |
– 36 Russian KB Swings @20/12kg | |
– 14 Burpees over the DB | |
– 8 Devil Press @2×15/10kg | |
Split reps exactly in half, and follow the order. |
U1 Endurance
12.09 | |
WOD: FOR TIME | |
– 50 Cal Row | |
– 50 Double Unders | |
– 50 Goblet squats 20/12kg | |
– 50 Hand Release Push Ups | |
– 700 m Run | |
– 50 Hand Release Push Ups | |
– 50 Goblet squats 20/12kg | |
– 50 Double Unders | |
– 50 Cal Row | |
14.09 | |
‘The 29″ | |
4 ROUNDS: | |
– 29 KB Swings @20/16kg | |
– 29 Sit Ups | |
– 29 Box Jumps | |
– 29 Knee 2 Elbows | |
– 29 Burpees | |
16.09 | |
5 ROUNDS: | |
– 500/400m Row | |
– 30 DB Snatch @15/10kg | |
– 20 Burpee Box Jump | |
1:30 REST | |