fbpx

Programming Hall 4 Week 49

  • Nov 29, 2020
  • superadmin

U1 Lite

1.12.2020

WOD: ”DT”
5 ROUNDS:
– 12 Deadlifts
– 9 Hang Power Cleans
– 6 Push Jerks

RX=42/22kg

3.12.2020

WOD: FOR TIME
21 DB Alternating Snatches @15/10kg
21 Burpees over the DB
500/400m Row
15 DB Alternating Snatches @15/10kg
15 Burpees over the DB
500/400m Row
9 DB Alternating Snatches @15/10kg
9 Burpees over the DB
500/400m Row

4.12.2020

WOD: 20 min EMOM
Min 1: max cal AssBike
Min 2: max reps Double Unders (quality practice)
Min 3: max reps KB Swings USA @ 20/12kg
Min 4: REST

5.12.2020

PARTNER WOD: 6 ROUNDS
– 8+8 Push Presses @ 42/22kg
– 10+10 L-Ups Swings
-12+12 Med Ball Reverse Lunges @9/6kg (alternating)

1 Works – 1 Rests


U1 Endurance

30.11.2020

WOD: EVERY 4 min x 7:
– 21/14 cal ROW
– 15 US KB Swings @20/16 kg
– 12 Push Ups
TIME LEFT – REST

2.12.2020

CONCEPT 2 PARTY
FOR MAX CAL ON EACH MACHINE

4 min BIKE ERG
1 min REST
3 min BIKE ERG
1 min REST
2 min BIKE ERG
2 min REST ( clean and rotate )

4 min SKI ERG
1 min REST
3 min SKI ERG
1 min REST
2 min SKI ERG
2 min REST ( clean and rotate )

4 min ROW
1 min REST
3 min ROW
1 min REST
2 min ROW