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Programming Hall 4 Week 51

  • dec 13, 2020
  • superadmin

U1 Lite

15.12.2020

WOD: 18 min AMRAP
– 6 Power Cleans @ 52/32kg
– 10 Toes 2 Bar / L-Ups
– 20 Alternating Reverse Lunges

17.12.2020

WOD: 4 ROUNDS
– 20 Push Presses @ 32/22kg
– 24/18 cal AssBike
REST 60 sec

18.12.2020

WOD: 3 min AMRAP x 5
– 8 Pull Ups (banded)
– 12 DB Thrusters @15/10 kg per hand
Remaining time max cal ROW
REST 2 min between rounds

19.12.2020

PARTNER WOD: 21 min AMRAP
– 12/8 cal AssBike
– 8 Push Ups
– 12 KB RUSSIAN Swings @20/16kg
– 4 Burpees

Rotate with your buddy when full round is completed.


U1 Endurance

14.12.2020

FOR TIME:

1 ROUND:
– 40 KB Push Press
– 40 Burpees
– 40 DB Alternating Snatches

INTO

2 ROUNDS:
– 20 KB Front Squats
– 20 Box Jumps
– 20 DB Alternating Snatches

INTO

4 ROUNDS:
– 10 KB Thrusters
– 10 Burpees Box Jump Over
– 10 DB Alternating Snatches

RX
KB=16/12 kg per hand
DB=22.5/15kg

16.12.2020

FORM 0:00-10:00 COMPLETE
– 50/35 cal AssBike
– 35 Shoulder to Overhead @42/22kg

FORM 10:00-20:00 COMPLETE
– 50/35 cal AssBike
– 30 Hang Power Cleans @52/32kg

FORM 20:00-30:00 COMPLETE
– 50/35 cal AssBike
– 25 Ground to Overhead @62/42 kg

TIME LEFT ON EACH INTERVAL = REST