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Programming Hall 6 Week 33

  • aug 11, 2019
  • superadmin

12.8.2019 – Monday

WOD
In teams of 2 for time:
700m run
then
10 rounds of
10 pull ups
20 push ups
30 squats
then
700m run

13.8.2019 – Tuesday

WOD
A) 3 sets
10-12 half kneeling DB press/side
10-12 single arm renegate rows/side
20-24 russian twists 20/15

B) for time:
21,18,15,12,9,6,3 reps
KB high pulls 24/16
3,6,9,12,15,18,21 reps
Burpees

14.8.2019 – Wednesday 

WOD
a) 1 RM shoulder press

b) 3 rounds for time:
400m run
21 swings 24/16
12 push press 40/30

15.8.2019 – Thursday

WOD
A) Frontsquat
5@77,5%
1@87,5%
5@80%
1@90%
5@82,5%
1@92,5%

B) for time
5 rounds of
15 wall balls 20/14
30 sit ups

16.8.2019 – Friday

WOD
“Roy”
5 rounds for time
15 deadlifts 100/70
20 box jumps 24/20
25 pull ups

17.8.2019 – Saturday 

WOD
a) Emom 9min (climbing)
1.-3. 3 power snatches
4.-6. 2 power snatches
7.-9. 1 power snatch

b) Partner Amrap 18min
30/20 cal row
20 burpees over the bar
20 power snatches 40/30
rx+ 50/35

18.8.2019 – Sunday

WOD
Rogue invitational C2 MEDLEY / MAX FRONT SQUAT
Teams of 4 time cap 11min
200 Cals at Each:
-Assault Bike
-Rower
-Ski Erg
5 min Rest
Max Front Squat (time cap 8 min)