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Programming Outside Lite Week 20

  • May 16, 2021
  • superadmin

17.05

Good Weather:

Focus:
KB Swings
Double Unders

WOD: FOR REPS
– 5 min of Double Unders
– 5 min of KB Swings
– 3 min of Double Unders
– 3 min of KB Swings
– 1 min of Double Unders
– 1 min of KB Swings
RX=20/12kg

Tabata CORE finisher:)

Bad Weather:

Focus:
KB Swings
Double Unders

WOD: FOR REPS
– 5 min of Double Unders
– 5 min of KB Swings
– 3 min of Double Unders
– 3 min of KB Swings
– 1 min of Double Unders
– 1 min of KB Swings
RX=20/12kg

Tabata CORE finisher:)

18.05

Good Weather:

Focus:
KB Push Press

WOD: Every 3 min x 9:
In 3 min window perform:
– 10 Double KB Push Press
– 10 Reverse Lunges (farmers hold)
– 10 Burpees

Bad Weather:

Focus:
KB Push Press

WOD: Every 3 min x 9:
In 3 min window perform:
– 10 Double KB Push Press
– 10 Reverse Lunges (farmers hold)
– 10 Burpees

19.05

Good Weather:

Focus:
Deadlift
Knee Raises

WOD: 18 min AMRAP
– 8 Deadlifts @52/32kg
– 8 Hanging Knee Raises
– 12 Push Ups

Bad Weather:

Focus:
KB Deadlift

WOD: 18 min AMRAP
– 8 KB Deadlifts @2×24/16kg
– 8 V-Ups
– 12 Push Ups

20.05

Good Weather:

Focus:
Thruster

WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Thrusters @2×15/10kg
1-2-3-4-5-6-7-8-9-10
Burpees over the DB

CORE Finisher:)

Bad Weather:

Focus:
Thruster

WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Thrusters @2×15/10kg
1-2-3-4-5-6-7-8-9-10
Burpees over the DB

CORE Finisher:)

22.05

Good Weather:

WOD: 26 min PARTNER AMRAP
– 100 Single DB Front Squats
– 200m Run
– 100 Single DB Push Press
– 200m Run
– 100 Single DB Thrusters
– 200m Run
– 100 Single DB Burpees
RX=15/10kg
Run together

Bad Weather:

WOD: 26 min PARTNER AMRAP
– 100 Single DB Front Squats
– 200m Run
– 100 Single DB Push Press
– 200m Run
– 100 Single DB Thrusters
– 200m Run
– 100 Single DB Burpees
RX=15/10kg
Run together