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Programming Outside WOD Week 14

  • Apr 04, 2021
  • superadmin

05.04

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Lunges
– 10 Burpees
– 20 PVC Pass Through
– 10 Small Jumps from calfs on spot

WOD: FOR TIME
PART A)
– 21 DB Devil Press
– 400m Run
-15 DB Devil Press
– 400m Run
– 9 DB Devil Press
– 400m Run

REST HALF TIME OF PART A

PART B)
21-15-9
– DB Thrusters
– Burpees
RX=2×22.5/15kg

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Lunges
– 10 Burpees
– 20 PVC Pass Through
– 10 Small Jumps from calfs on spot

WOD: FOR TIME
PART A)
– 21 DB Devil Press
– 400m Run
-15 DB Devil Press
– 400m Run
– 9 DB Devil Press
– 400m Run

REST HALF TIME OF PART A

PART B)
21-15-9
– DB Thrusters
– Burpees
RX=2×22.5/15kg

06.04

Good Weather

WOD A: 3 Supersets:
– 8 Tempo Goblet Squats 3-2-X-1
– 12 Cossack Squats (add weights if you can)
– 8+8 RDL
CAP:12

WOD B: 18 min AMRAP
– 200m Run
– 20 KB USA Swings @24/16kg
– 20 Air Squats

Bad Weather

WOD A: 3 Supersets:
– 8 Tempo Goblet Squats 3-2-X-1
– 12 Cossack Squats (add weights if you can)
– 8+8 RDL
CAP:12

WOD B: 18 min AMRAP
– 200m Run
– 20 KB USA Swings @24/16kg
– 20 Air Squats

07.04

Good Weather

WOD A: For Quality:
– 20 Russian Twists with plate
– 10+10 Side Hip Raise
– 15 Plate Sit Ups with Overhead Press
CAP:12

WOD B: FOR TIME
30-20-10-20-30
– Alternating Hang DB Power Clean and Jerk
– DB Reverse Lunges
RX=22.5/15kg
CAP:14

Bad Weather

WOD A: For Quality:
– 20 Russian Twists with plate
– 10+10 Side Hip Raise
– 15 Plate Sit Ups with Overhead Press
CAP:12

WOD B: FOR TIME
30-20-10-20-30
– Alternating Hang DB Power Clean and Jerk
– DB Reverse Lunges
RX=22.5/15kg
CAP:14

08.04

Good Weather

WOD A: Build up to a heavy set of 5 touch and go Power Clean
CAP:15

WOD B: Every 4 min x 4:
– 20/15 cal Row
– 8 Power Cleans @60/40kg
– 12 Push Ups
TIME LEFT = REST

Bad Weather

WOD A: Build Up to a heavy complex (double KB):
5 Kb Deadlifts + 5 Russian KB Swings + 5 KB Front Racks Squats

WOD B: Every 4 min x 6:
– 200m Run
– 16 Russian KB Swings @32/24kg
– 12 Push Ups
TIME LEFT = REST

09.04

Good Weather

WOD A: 4 sets of max reps lying DB floor chest press @2×22.5/15kg
CAP:12

WOD B: 14 min AMRAP
– 20/15 cal Row OR Bike
– 15 Russian KB Swings @24/16kg
– 10 Hand Release Push Ups

Bad Weather

WOD A: 4 sets of max reps lying DB floor chest press @2×22.5/15kg
CAP:12

WOD B: 14 min AMRAP
– 75 Double Unders / 150 Single Unders
– Russian 15 KB Swings @24/16kg
– 10 Hand Release Push Ups

10.04

Good Weather

WOD A: 10 min AMRAP
– 10 Bent Over Rows
– 10 Box Jumps @24/20”

REST 4 min

WOD B: 10 min AMRAP
– 10 Push Press
– 10 Weighted Box Step Ups @16/12kg

RX=43/30kg

Bad Weather

WOD A: 10 min AMRAP
– 10 Double KB Bent Over Rows
– 10 Box Jumps @24/20”

REST 4 min

WOD B: 10 min AMRAP
– 10 Double KB Push Press
– 10 Weighted Box Step Ups @16/12kg

RX=2×16/12kg

11.04

Good Weather

WOD: Every 2 min x 12:
– 30 Double Unders / 60 Single Unders
– 7 Double DB Deadlifts
– 5 Double DB Thrusters
RX= 2×22.5/15kg

Bad Weather

WOD: Every 2 min x 12:
– 30 Double Unders / 60 Single Unders
– 7 Double DB Deadlifts
– 5 Double DB Thrusters
RX= 2×22.5/15kg