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Programming Hall 6 Week 38

  • sep 15, 2019
  • superadmin

16.9.2019 – Monday

Wod
a) 5 supersets (on every 3min)
8 deadlifts @60%
16 alt. db lunges 22,5/15

b) for time
42,30,18 reps of
alt. db snatches 22,5/15
box jump overs 24/20″
Rx+30/22,5

17.9.2019 – Tuesday

Wod
a) 10-1 reps
stationary dips
1-10 reps
strict toes to bar

rx+ strict ring dips
scaled bench dips, straight leg raises

b) Amrap 6min
3,6,9,12,15 etc. reps of
row (cal.)
burpees over the rower

rest 3min

Amrap 6min
3,6,9,12,15 etc. reps of
ski/bike(cal.)
Kb swings 24/16
Rx+32/24

18.9.2019 – Wednesday 

Wod
“Bulger”
10 rounds for time
150m run
7 chest to bar pull ups
7 front squats 60/40
7 handstand push ups

compare to 20.09.2016

scaled pull ups, 40/30, elevated hspu’s, seated db press

19.9.2019 – Thursday

Wod
a) 5,4,3,2,1 reps
shoulder press (start @70% and climb up to a heavy single)
*10-12 db bent over rows after each set

b) 5 rounds for time
10 db burpee deadlifts 22,5/15
20 db power cleans 22,5/15
30 abmat sit ups
Rx+30/22,5
Rx+ 20 Toes to bar

Scaled= 5 rounds for time
10 db burpee deadlifts 15/10
20 db hang power cleans 15/10
30 sit ups

20.9.2019 – Friday

Wod
a) Emom 12min
Min:1.-4. 3 power snatches (climbing)
Min:5.-8. 2 power snatches (climbing)
Min:9.-12. 1 power snatch (climbing)

b) For time
100,80,60,40,20 reps
double under’s
10,8,6,4,2, reps
overhead squats 60/40

Scaled= 1:40Min/1:20Min/1Min/40Sec/20Sec.Assaultbike
10,8,6,4,2, reps
Overhead or front squat 43/30

21.9.2019 – Saturday 

Wod
In teams of 2 for time
10 rounds of
20 Sumo Deadlift high pulls 40/30
20 box jumps 24/20″
20 hand release push ups
*e5mom 200m partner run
Rx+50/35 & HSPU

22.9.2019 – Sunday

Wod
a) Amrap 4min
3 rounds of
5 devils press 22,5/15
10 alt db frontrack lunges 22,5/15
max cal row

rest 4min

Amrap 4min
2 rounds of
5 devils press 22,5/15
10 alt db frontrack lunges 22,5/15
max cal row

rest 4min

Amrap 4min
1 round of
5 devils press 22,5/15
10 alt db frontrack lunges 22,5/15
max cal row

b) tabata
flutter kicks