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Programming Hall 6 Week 22

  • May 30, 2021
  • superadmin

WOD 31.05.2021

A) Tucked Front Lever Hold
Accumulate ± 3 min total hold.
CAP: 8

B) Negative Pull Ups 5 x 4 with 3-5 sec. down
CAP: 10

C) WOD: 5 ROUNDS
– 50 Double Unders
– 15 DB Thrusters @2×22.5/15kg

RX+ = 25 Triple Unders

WOD 01.06.2021

A) Build Up:
– Hang Snatch
3-3-3-2-2-2-1-1-1
CAP: 15

B) WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
– Strict Shoulder Press @43/30kg
* each time you break the set = 200m Run

RX+ = 50/35kg

WOD 02.06.2021

WOD: Every 6 min x 5:
– 400/300m Row
– 30 Weighted Box Step Ups @1×22.5/15kg
– 15 Push Ups
TIME LEFT= REST

RX+ = 10 Kipping HSPU

WOD 03.06.2021

A) 7 min EMOM:
– 10-12 Ring Rows

B) 7 min EMOM:
– 12-15 Floor DB Press

C) WOD: 9 min AMRAP
– 15 Devil Presses @2×22.5/15kg
– 15 L-Swings

RX+= Toes 2 Bar

WOD 04.06.2021

WOD: 6 ROUNDS
– 30 Back Squats
– 400m Run
– 15 Push Jerks
– 200m Run
RX= 50/35kg
RX+=60/40kg

WOD 05.06.2021

A) WOD: 10 min AMRAP
– 12 Box Jumps @24/20″
– 8 Ring Dips
– 4 Power Cleans @ 60/40

REST 3 min

B) WOD: 10 min AMRAP
– 10 Box Jumps @30/24″
– 6 Strict Ring Dips
– 2 Power Cleans @75/50kg

WOD 06.06.2021

A) For Quality:
– 5 x 8+8 Bulgarian Split Squats (Build Up)
– 5 x 8 Hanging Strict Knees 2 Elbow
CAP: 15

B:) WOD: FOR TIME
40-30-20-10
– Wall Balls @9/6kg
8-6-4-2
– Deadlift @120/80kg


Back Hall 6

Strength

31.05.2021

High Bar Backsquat 3×6
Face Pulls 3×12-15
Bench Press 3×6
Skull Crushers 3×8-12

01.06.2021

Conventional Deadlift 9×2
Chin Ups 5×3-5
Renegade Row 5×8-12


Weightlifting

03.06.2021

Clean Pull + Hang Power Clean 4×1+2
Power Clean + Front Squats 4×1+2
Push Press + Push Jerk / Split Jerk 4×1+2