fbpx

Programming Hall 6 Week 40

  • Sep 29, 2019
  • superadmin

30.9.2019 – Monday

Partner WOD: 30 minute AMRAP for reps

52 Wallballs
52 Double unders (each)
52 Burpees over the WallBall
52 Alternating synchronized lunges
52 Push up

01.10.2019 – Tuesday

A) Skill & Mobility Thruster And Pull Ups

B) “FRAN”
21-15-9
Thrusters 43/30
Pull Ups

C) Plank combo 2 Rounds
*Regular Plank 1Min
* Side Plank R 1Min
*Side Plank L 1Min
1Min rest

02.10.2019 РWednesday 

a) Emom 12min
Min.1.-4. 3 clean and jerks (climbing)
Min 5.- 8. 2 clean and jerks (climbing)
Min.9.-12. 1 clean and jerk (climbing)

b) For time:
50/35cal bike
30 clean and jerks 60/40
50/35 Row

rx+ 70/50
scaled 50/30

03.10.2019 – Thursday

a) 3 sets
5 front squats @70-75%
10 three point db rows/side AHAP

b) Amrap 16min
18 alt. db snatches 22,5/15
15 box jumps 24/20″
12 toes to bar

rx+ 30/22,5
scaled 15/10, leg raises

04.10.2019 – Friday

For time:
180 double unders
60 db burpee deadlifts 15/10
180 double unders
40 db burpee power cleans 15/10
180 double unders
20 devils press 15/10
180 double unders

rx+ 22,5/15
scaled 180Sec.Assaultbike 300/200 Watt/DB’s 10/7,5

05.10.2019 РSaturday 

In teams of 2
Amrap 40min
120cal row
110 deadlifts 60/40
100cal row
90 pull ups
80cal row
70 hang power cleans 60/40
60cal row
50 toes to bar
40cal row
30 push jerks 60/40
20cal row
max bar muscle ups

06.10.2019 – Sunday

For time:
100 pull ups
200 push ups
300 air squats

Break up movements as you like
RX+
100 Chest2bar pull ups
100 HSPU
300 Air squats