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Programming Hall 6 Week 32

  • Aug 02, 2020
  • superadmin

WOD 3.8.2020

4 Rounds for time
500/400m row
20 Burpees
12 DB box step overs (22.5/15kg per hand)

No extension needed on the box, but both feet must be on top (no single leg swivel overs!)

WOD 4.8.2020

5 Sets for quality
5 Squat snatches @ +-70%
8 Strict pull ups

If pull ups are easy, add weight. Take your time, move well and focus on nothing but technique.

WOD 5.8.2020

15min AMRAP
20/16 Bike/ski calories
20 Push ups
10 Deadlifts @ 100/65kg

WOD 6.8.2020

Back squat
5-5-5-3-3-3-1-1-1

WOD 7.8.2020

5 Rounds for time
400m run
65 Double unders
20 Wall balls @ 20/14lb (9/6kg)

WOD 8.8.2020

13min AMRAP, with a buddy
10 Burpee box jump overs
20 Toes to bar
30 Power clean and jerks (40/27kg)

Prioritize speed over weight.

WOD 9.8.2020

15min EMOM:
1st: 15 Overhead squats @ 45/30kg
2nd: 12-15 Pull ups
3rd: Rest