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Programming Outside Lite Week 16

  • apr 18, 2021
  • superadmin

19.04

Good Weather:

Focus:
KB Swings
Double Unders Practice

WOD: 10 ROUNDS
– 15 US KB Swings @20/16 kg
– 20 Double Unders / 40 Single Unders

Bad Weather:

Focus:
KB Swings
Double Unders Practice

WOD: 10 ROUNDS
– 15 US KB Swings @20/16 kg
– 20 Double Unders / 40 Single Unders

20.04

Good Weather:

Focus:
Devil Press
Squat Mobility

WOD: FOR TIME
21-15-9-6-3
Devil Press @2×15/10kg
Burpees
Air Squats

Bad Weather:

Focus:
Devil Press
Squat Mobility

WOD: FOR TIME
21-15-9-6-3
Devil Press @2×15/10kg
Burpees
Air Squats

21.04

Good Weather:

Focus:
Push Press
Deadlift

WOD: 5 ROUNDS
– 13 Push Presses @32/22kg
– 7 Deadlifts @ 32/22 kg
– 13 Sit Ups

Bad Weather:

Focus:
Double DB Push Press
DB Deadlift

WOD: 5 ROUNDS
– 13 DB Push Presses @2×15/10kg
– 7 DB Deadlifts @ 2×15/10kg
– 13 Sit Ups

22.04

Good Weather:

Focus:
Box Jumps
KB Swings

WOD: Every 4 min x 5:
– 16 Weighted Box Step Ups
– 16 KB Swings Russian
– 8 Goblet Squat
TIME LEFT = REST
RX=16/12kg

Bad Weather:

Focus:
Box Jumps
KB Swings

WOD: Every 4 min x 5:
– 16 Weighted Reverse Lunges
– 16 KB Swings Russian
– 8 Goblet Squat
TIME LEFT = REST
RX=16/12kg

24.04

Good Weather:

Focus:
Power Clean and Jerk
Double Unders

WOD: 20 min AMRAP
– 15 Power Cleans @ 42/22kg
– 20 Front Lunges
– 30 Double Unders / 60 Single Unders

Bad Weather:

Focus:
DB Hang Power Clean and Jerk
Double Unders

WOD: 20 min AMRAP
– 16 DB Hang Power Cleans @ 42/22kg (alternating)
– 20 Front Lunges
– 30 Double Unders / 60 Single Unders