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Programming Outside WOD Week 16

  • Apr 18, 2021
  • superadmin

19.04

Good Weather

WOD: 24 min AMRAP
– 8 Push Ups
– 16 DB Snatches @22.5/15kg
– 8 Burpees
– 16/12 cals Row OR BIKE

Bad Weather

WOD: 24 min AMRAP
– 8 Push Ups
– 16 DB Snatches @22.5/15kg
– 8 Burpees
– 200m Run

20.04

Good Weather

A) 3 Supersets:
– 20 Hollow Rocks
– 20 Russian Twists (use plate)
– 20 Back Extensions
– 15+15 Side Plank Rise

B) WOD: FOR TIME
21-15-9
– USA KB Swings @24/16kg
– Goblet Squats @24/16 kg
– V-Ups
* after each set run 400m
CAP:18

Bad Weather

A) 3 Supersets:
– 20 Hollow Rocks
– 20 Russian Twists (use plate)
– 20 Back Extensions
– 15+15 Side Plank Rise

B) WOD: FOR TIME
21-15-9
– USA KB Swings @24/16kg
– Goblet Squats @24/16 kg
– V-Ups
* after each set run 400m
CAP:18

21.04

Good Weather

A) Strict Shoulder Press 5 x 3 (Build Up)
CAP: 12

B) WOD: FOR TIME
100 Push Press @43/30kg
* each break perform
– 10 Bent Over Rows
– 5 Burpees Over the bar
CAP:20

Bad Weather

A) DB Shoulder Press 5 x 8 (same weight across)
CAP: 12

B) WOD: FOR TIME
100 DB Push Press @2×22.5/15kg
* each break perform
– 10 Bent Over Rows
– 5 Burpees Over the DB
CAP:20

22.04

Good Weather

A) Front Squat 5 x 3 (Build Up)
CAP:12

B) Every 5 min x 5
– 400m Run
– 12 Box Jumps @20/14”
– 5 Deadlifts @ your last set of FSQ from part A
TIME LEFT = REST

Bad Weather

A) Double DB/KB Front Squat 5 x 8 (same weight across)
CAP:14

B) Every 5 min x 5
– 200m Run
– 12 Burpee Broad Jump
– 10 Double DB/KB Deadlift @AHAP
TIME LEFT = REST

23.04

Good Weather

WOD: FOR TIME
BUY IN: 1000m Row

THEN
3 ROUNDS:
– 700m Run
– 25 Burpees over the rower
– 30 Sit Ups

BUY OUT : 1000m Row
CAP:30

Bad Weather

WOD: FOR TIME
BUY IN: 700m Run

THEN
3 ROUNDS:
– 150 Double Unders / 300 Single Unders
– 30 Burpees
– 30 Sit Ups

BUY OUT : 700m Run
CAP:25

24.04

Good Weather

A) Carry – for Quality:
Double DB/KB – 2 rounds (400m walk x 2)
-100m farmers carry Left – Front rack carry Right
-100m farmers carry Left – Overhead carry Right
-100m farmers carry Right – Front rack carry Left
-100m farmers carry Right – Overhead carry Left

B) WOD: FOR REPS
4 ROUNDS
1 min max Push Ups
1 min max Air Squats
1 min max Double Unders / Single Unders
1 min REST

Bad Weather

A) Carry – for Quality:
Double DB/KB – 2 rounds (400m walk x 2)
-100m farmers carry Left – Front rack carry Right
-100m farmers carry Left – Overhead carry Right
-100m farmers carry Right – Front rack carry Left
-100m farmers carry Right – Overhead carry Left

B) WOD: FOR REPS
4 ROUNDS
1 min max Push Ups
1 min max Air Squats
1 min max Double Unders / Single Unders
1 min REST

25.04

Good Weather

A) Quality Work
3 position snatch – floor/knee/mid thigh
Work up to a heavy set
CAP:15

B) WOD: 10 ROUNDS
– 3 Power Snatches @60/40kg
– 25 Double Unders / 50 Single Unders

Bad Weather

A) 3 Supersets:
– 8+8 DB Single Arm Shoulder Press
– 12 Double DB Bent Over Rows
– 10+10 DB Split Squats

B) WOD: 10 ROUNDS
– 4 Devil Presses @2×22.5/15kg
– 25 Double Unders / 50 Single Unders