fbpx

Programming Hall 6 Week 2

  • Jan 05, 2020
  • superadmin

6.1.2020 – Monday

“Nasty Girls V2”
3 Rounds for time:
50 Alternating pistols
7 Ring muscle ups
10 Hang power cleans (80/57kg)

Homework (before or after class)
Accumulate 2min hollow and arch hold

7.1.2020 – Tuesday

7 Rounds for time:
5 Strict presses
8 Push presses
11 Jerks
50/35kg

Every break = 12/9 Assault bike calories @ >75/65 RPM

Homework (before or after class)
Accumulate 2min hollow and arch hold

8.1.2020 – Wednesday 

“Brigitte birthday WOD”
19min AMRAP:
1 Heavy power clean (+-85% 1RM)
4 Bar muscle ups
8 Handstand push ups
9 Toes to bar
26 Pistol squats

Homework (before or after class)
Accumulate 2min hollow and arch hold

9.1.2020 – Thursday

“Donny”
21-15-9-9-15-21
Deadlifts (102/70kg)
Burpees

Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold

10.1.2010 – Friday

5 Rounds for time:
20 Box jumps (24/20″)
75 Double unders
15 KB swings (32/24kg)

Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold

11.1.2020 – Saturday 

In pairs, 20min AMRAP:
70 Wall balls (9/6kg)
1km row

One works, one rests, switch as needed.

Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold

12.1.2020 – Sunday

Every 3min for 18min:
5 Deadlifts
4 Handstand push ups
3 Bar muscle ups
2 Power cleans
1 Legless rope climbs
85/53kg

Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold