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Programming Hall 6 Week 34

  • aug 22, 2021
  • superadmin

WOD 23.08.2021

A) 15 min Handstand Walk Practice

B) WOD: Every 3 min x 5:
– 15/12 cal Row
– 12 Ring Dips
– 10 m Handstand Walk
TIME LEFT = REST

WOD 24.08.2021

A) Back Squat 4 x 6 ( Build Up)

B) WOD: 12 min AMRAP
– 20 Alternating Pistol Squats
– 10 Toes 2 Bar

WOD 25.08.2021

A) Pull Ups 4 x 12-15 (elastic)
*after each set perform 30 sec Side Plank Hold

B) WOD: FOR TIME
– 30 DB Renegade Rows
– 30 DB Push Press
– 400m Run
– 20 DB Renegade Rows
– 20 DB Push Press
– 400m Run
– 10 DB Renegade Rows
– 10 DB Push Press
– 400m Run

RX= 2 x 22.5/15kg

WOD 26.08.2021

WOD: 20 min EMOM
Min 1: 15/12 cal Skierg
Min 2: 15 Thrusters @43/30kg
Min 3: 50 Double Unders
Min 4: REST

WOD 27.08.2021

METCON FRIDAY
WOD: 6 ROUNDS
– 20 DB Power Snatches
– 25 Wall Balls
– 30/24 cal Row

RX= DB 22.5kg and 9/6kg Wall Ball.

WOD 28.08.2021

PARTNER WOD
WOD: 22 min AMRAP
– 10 Deadlift @50/35kg
– 8 Box Jumps @24/20″
– 6 Push Ups
Rotate per full round.

WOD 29.08.2021

A) Snatch (Build Up)
3-3-2-2-2-1-1-1

B) WOD: 8 ROUNDS
– 6 OverHead Squats @43/30kg
– 6 Burpees Over the bar (lateral)


Back Hall 6

Strength

23.08.2021

Sumo Deadlift 6 x 4 @ RPE8
superset 8-12 SL RDL
Pull Ups 5 x 3-5
superset Copenhagen Side plank 5 x 20sec

24.08.2021

Low Bar Double Paused Squat 4 x 4 @ RPE8
superset 8 Strict T2B / L-Ups
3sec Tempo Bench Press 4 x 6 @ RPE8
superset DB Tricep Extension 4 x 8-12 @ RPE8


Weightlifting

26.08.2021

Power Snatch 4×1
1RM SNATCH