ENDURANCE-Hall 4
19.09 | |
6 ROUNDS: | |
– 1 min max cal Bike Erg | |
– 1 min REST | |
1 min REST | |
6 ROUNDS: | |
– 1 min max cal SKI Erg | |
– 1 min REST | |
1 min REST | |
6 ROUNDS: | |
– 1 min max cal Echo Bike | |
– 1 min REST | |
Tabata CORE finisher:) | |
21.09 | |
PARTNER WOD | |
Every 4 min for 32 min: | |
– 20/16 cal Echo Bike | |
– 14 Burpees | |
– 16/12 cal Echo Bike | |
– 8 Burpees | |
TIME LEFT = REST | |
SPLIT WORK EXACTLY IN HALF, FOLLOW THE ORDER. | |
SCORE = SLOWEST ROUND. | |
23.09 | |
5 ROUNDS FOR TIME: | |
– 700m Run | |
– 25 KB Russian Swings 24/16kg | |
– 25 AbMat Sit Ups |
U1 LITE-Hall 4
20.09 | WOD: |
A) Front Squat 5×5 @ Build Up | |
B) WOD: 4 ROUNDS | |
– 15 Pull Ups | |
– 5 Front Squats | |
RX: | |
RD1: 40/30 kg | |
RD2: 50/35kg | |
RD3: 60/40 kg | |
22.09 | WOD: |
5 Supersets: | |
– 5 x 10 sec Active Hang | |
– 5 x 8 Bent Over Rows (Build Up) | |
B) WOD: 14 min EMOM | |
Min 1: 5 Deadlifts @90/65 kg | |
Min 2: 10-12 Ring Rows with a pause at the chest -1sec. | |
23.09 | WOD: |
WOD: 5 ROUNDS | |
– 20/15 cal Echo Bike | |
– 30 AbMat Sit Ups | |
– 15 Devil Press @2×15/10kg | |
– 15 Box Jumps | |
24.09 | WOD: Team WOD x 4 see programming Hall 6 |