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Programming Hall 6 Week 24

  • jun 13, 2021
  • superadmin

WOD 14.06.2021

A) 5 Supersets:
– 5 Chin Ups
– 15-20 Elastic Band Triceps Extension
CAP: 12

B) WOD: 5 ROUNDS for REPS
– 1 min Double Unders
– 1 min Devil Press @2×22.5/15kg
– 1 min Wall Balls @9/6kg
– 1 min REST

WOD 15.06.2021

A) 3 Supersets:
– 20-30 sec Ring Support Hold
– 10 Bulgarian Ring Rows
– 10 Sots Press (Barbell/PVC)
CAP:12

B) WOD: FOR TIME
21-15-9
– Ring Dips
– Snatch @61/43 kg

WOD 16.06.2021

A) Farmers Carry:
2 x 200m @AHAP (use DB)

B) WOD: 5 ROUNDS
– 10 Toes 2 Bar / L-Swings
– 12 Push Press @43/30kg
– 15 Box Jumps Over @30/24″

WOD 17.06.2021

A) Build Up to a heavy set of 3 Power Clean. Must be touch and go.
CAP: 15

B) WOD: FOR TIME
– 400m Run
– 3 Power Cleans
– 6 Front Squats
– 400m Run
– 2 Power Cleans
– 4 Front Squats
– 400m Run
– 1 Power Clean
– 2 Front Squats
RX:
1st round: 75/55kg
2nd round: 95/70 kg
3rd round: 105/80kg
Lift heavy !

WOD 18.06.2021

METCON FRIDAY
FOR TIME:
– 3/2.3 km Row
– 50 Pull Ups
– 100 Push Ups
– 200 Air Squats
Split the order and reps however you like to achieve fastest time.
Friday brain games:)

WOD 19.06.2021

WOD: PARTNER WOD
I go -> You go. Total of 20 rounds (10 per person)
– 5 Power Snatch @50/35kg
– 7 Knee 2 Elbows
– 9 Russian KB Swings @32/24kg
Make new friends:)

WOD 20.06.2021

A) Sandbag Carry (bear hug)
2 x 200m @ semi heavy, its Sunday!
1 x 100m @ heavy! you still need to get stronger:)

B) 10 min Handstand Walk Practice

C) WOD: 10 min AMRAP
– 10 Back Squats @55/35 kg
– 200m Run


Back Hall 6

Strength

14.06.2021

High Bar Backsquat 2x4x 80-90%
Lat Pulldowns 2×12-15
High Bar Backsquat 2x1x RPE 8.5
Bench Press 4x4x 80-90%
Skull Crushers 4×8-12
Bench Press 2x1x RPE 8.5

15.06.2021

Conventional Deadlift 4x2x 85-90%
Conventional Deadlift 2x1x RPE 8.5
Chin Ups 5×3-5
Pendlay Rows 5×8-12


Weightlifting

17.06.2021

Clean Pull + Hang Power Clean + Low Hang Power Clean 3×1+1+1
Clean Pull + Power Clean + Power Clean+Afsquatten 4×1+1+1
Split Jerk 4×2