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Programming Hall 4 Week 47

  • Nov 15, 2020
  • superadmin

U1 Lite

17.11.2020

KB Push Press
Double Unders Technique

WOD: 18 min AMRAP
– 15 Double KB Push Press
– 45 Double Unders / 90 Single Unders
– 15 Air Squats

19.11.2020

Row Technique

WOD: Every 3 min x 6:
– 15/12 cal Bike
– 12 KB Swings USA @ 20/16kg
– 5 Burpees over the KB
TIME LEFT = REST

20.11.2020

Overhead Stability
DB Snatch Practice

WOD: 5 ROUNDS
– 15/10 cal Bike
– 20 DB Alternating Snatches @15/10kg
– 15 Push Ups

21.11.2020

Thruster Mobility

FOR TIME:
– 70 Sit Ups
– 50 Thrusters @ 32/22 kg
– 40 Burpees


U1 Endurance

16.11.2020

PARTNER WOD
27 min AMRAP
– 12/9 cal Bike
– 13 Shoulder to Overhead @32/22kg
– 6 Lateral Burpees over the bar

Rotate when full round is performed.

18.11.2020

WOD: EVERY 10 min x 3:
– 60/40 cal AssBike
– 30 Lateral Burpees over the KB
– 20 Double KB Hang Snatch @16/12kg per hand
TIME LEFT – REST