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Programming Hall 4 Week 44

  • okt 25, 2020
  • superadmin

U1 Lite

27.10.2020

Kipping Pull Ups practice
Push Ups technique

WOD: Every 4 min x 5:
15/10 cal Bike
15 Push Ups
10 Pull Ups (Banded)

29.10.2020

WOD: AMRAP 3 min x 4:
BUY IN: 12/8 cal SPRINT Row
5 Power Cleans @ RPE 6
5 Burpees Over the bar
REST 90 sec between rounds.

30.10.2020

WOD: 30-20-10
Toes 2 Bar / L-Ups
Burpees
KB Box Step Ups @16/12kg

31.10.2020

WOD: PARTNER WOD
TEAMS of 3:
AMRAP 22 min:
10/7 cal Bike
8 KB USA Swings @ 16/12kg
4 KB Goblet Squat @16/12kg
ROTATE PER FULL ROUND

Buddy 1: Complete full round
Buddy 2: Holds plank
Buddy 3: Rests
Once buddy 1 is done, rotate.


U1 Endurance

26.10.2020

BUY IN: 1000m ROW

THEN

5 ROUNDS:
15 Burpees Box Jumps Over
25 KB Swings USA @ 24/16kg
50 DU / 150 SU

THEN

BUY OUT: 1000m ROW

SCORE – Slowest 1000m ROW time.

28.10.2020

PARTNER WOD
AMRAP 14 min:
30/20 cal SKI
30 Wall Balls @ 6/4

REST 2 min

AMRAP 14 min:
30/20 cal Bike ERG
30 Shoulder to Overhead @32/22 kg

1 works – 1 rests.