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Programming Hall 4 Week 50

  • Dec 06, 2020
  • superadmin

U1 Lite

8.12.2020

WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
– Deadlift @62/42 kg
– Box Jumps
– Pull Ups ( banded)

10.12.2020

WOD: Every 2:30 min x 7
– 10/8 cal AssBike
– 10 Front Squats @ 32/22 kg (from the ground)
– 10 Push Ups
TIME LEFT – REST

11.12.2020

WOD: FOR TIME
– 21 Devil Presses
– 10 Sit Ups
– 20 Air Squats
– 15 Devil Preses
– 20 Sit Ups
– 40 Air Squats
– 9 Devil Presses
– 40 Sit Ups
– 60 Air Squats

BUY OUT: 20 Inverted Burpees:)

RX= 15/10 kg per hand

12.12.2020

PARTNER WOD: 4 ROUNDS
20-14-10
– Sandbag Over Shoulder Clean @45/35kg
40-28-20
– Burpees Over the sandbag
80-56-40
– Walballs Shots @6/4kg

Follow order: 20 Sandbag clean – 40 Burpees – 80 Wall Balls etc.

1 Works – 1 Rests


U1 Endurance

7.12.2020

‘THE VETERAN”

WOD: 11 ROUNDS FOR TIME
– 500/400m Row
– 11 KB Thrusters @ 16/12 kg per hand
– 11 Burpees

9.12.2020

3 ROUNDS on each machine for max reps

In 3 min window x 3:
– 500/400m SKI ERG
– remaining time max rep Push Ups

REST 2 min

In 3 min window x 3:
– 800m BIKE ERG
– remaining time max rep KB Push Press @ 2×16/12kg

REST 2 MIN

In 3 min window x 3:
– 30/21 cal ASSBIKE
– remaining time max rep Burpees