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Programming Hall 4 Week 38

  • Sep 13, 2020
  • superadmin

U1 Lite

15.9.2020

WOD: 4 x AMRAP 3min:
In 3 min perform:
15 Push presses @ 32/22kg
20 Air Squats
Time left = max cal Row
REST 3 min.

17.9.2020

WOD:
8 min AMRAP:
12/10 cal AssBike
10 Hang Power Cleans @ 42/32kg

REST 3 min

8 min AMRAP:
12/10 cal AssBike
10 (Box) Push Ups

18.9.2020

WOD: 5 ROUNDS
30 Alternating Goblet Hold Box Step Ups 16/12kg
20 KB USA Swings 16/12kg
15 Knee raises / L-Ups

19.9.2020

PARTNER WOD: 6 ROUNDS
7+7 Front Squats @ 32/22 kg
9+9 Burpee Over the bar
11+11 Ring Rows

Buddy 1 does 7 Front Squats, Buddy 2 does 7 Front Squats, etc.


U1 Endurance

14.9.2020

AMRAP 7 min
BUY IN:
40/30 cal ROW
Remaining Time:
12 Burpees
12 Alternating DB Snatches

REST 2 min

AMRAP 7 min
BUY IN:
40/30 cal ROW
Remaining time:
12 Burpees
12 DB Box Step Ups

REST 2 min

AMRAP 7 min
BUY IN:
40/30 cal ROW
12 Burpees
12 Box Jumps

RX – 15/10kg

16.9.2020

Endurance HERO WOD ”BEX”
35 min AMRAP
50 Walballs 9/6kg
40 Box Jumps
30 T2B / 30 L-Ups
20 Deadlifts @ 60/40 kg
700 m Run