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Programming Hall 4 Week 43

  • okt 18, 2020
  • superadmin

U1 Lite

20.10.2020

WOD: Every 3 min x 6
16 Alterbating KB Lunges @ 20/16kg
8 Pull Ups ( Banded)
4 Burpees

22.10.2020

WOD: 5 ROUNDS
500/400 m Row
10+10 KB Snatch @ 16/12kg
REST 60 sec.

23.10.2020

AMRAP 5 min
10/8 kcal Bike
14 Double KB Push Press @ 2×12/8kg

REST 2 min

AMRAP 5 min
10/8 kcal Bike
12 Alternating KB Box Step Ups 1×12/8kg

REST 2 min

AMRAP 5 min
10/8 kcal Bike
10 Burpees Box Jump (Step Up)

24.10.2020

WOD: PARTNER WOD
21 min AMRAP
8+8 Knees 2 Elbows / Knee Raises
8 Synchornized DB Goblet Squats @ 15/10kg
8+8 DB Alternating Snatches @ 15/10kg


U1 Endurance

19.10.2020

AMRAP 8 min:
21 Wallballs @ 6/4kg
9 Burpees

90 sec REST

AMRAP 8 min:
21/15 cal Row
9 Burpees

90 sec REST

AMRAP 8 min:
21/15 cal BIKE ERG
9 Burpees

21.10.2020

WOD: 5 ROUNDS
700 / 550 m Row
25 Box Jumps
30/21 cal Bike
20 Push Ups