fbpx

Programming Hall 4 Week 42

  • Oct 11, 2020
  • superadmin

U1 Lite

13.10.2020

KB Swings Practice
Box Jumps

WOD: 5 ROUNDS
15 Double KB Push Press @2×16/12kg
15 Box Jumps
1 min Rest

15.10.2020

WOD: 18 min AMRAP
10 T2B / L-Ups
15/10 cal AssBike
5 Deadlifts @ 75% BW

16.10.2020

WOD: Every 3 min x 7:
12/8 cal AssBike
15 KB USA Swings @ 20/16kg
TIME LEFT – REST

Finisher:
Tabata side plank.

17.10.2020

WOD: PARTNER WOD
4 ROUNDS
30 cal Row
30 Box Jumps
30 Push Ups
30 WallBalls @ 6/4kg

Follow the order. 1 works 1 rests.


U1 Endurance

12.10.2020

TEAM WOD
Teams of 3 – 27 min AMRAP
Rotate per full Round:
12/8 cal Ass Bike
14 DB Alternating Snatches @ 22.5/15kg

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

14.10.2020

WOD: EVERY 4:30 min x 6:
30/20 cal Row
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

RX= 52/32kg
SC= 42/22kg