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Programming Outside WOD Week 20

  • May 16, 2021
  • superadmin

17.05

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=22.5/15kg
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=22.5/15kg
Run together

18.05

Good Weather

WOD: Every 3 min x 9:
In 3 min window perform:
– 5 Double DB Power Clean
– 10 Reverse Lunges (farmers hold)
– 12 Burpees
RX=2×22.5/15kg
TIME LEFT = REST

Bad Weather

WOD: Every 3 min x 9:
In 3 min window perform:
– 5 Double DB Power Clean
– 10 Reverse Lunges (farmers hold)
– 12 Burpees
RX=2×22.5/15kg
TIME LEFT = REST

19.05

Good Weather

A) Build up to a heavy Power Clean and Jerk
CAP: 14

B) WOD: FOR REPS
– 5 min of Double Unders
– 5 min of Power Clean and Jerk
– 3 min of Double Unders
– 3 min of Power Clean and Jerk
– 1 min of Double Unders
– 1 min of Power Clean and Jerk
RX=60/43 kg

Bad Weather

A) 3 Supersets:
– 10 DB Bent Over Rows
– 10+10 Half Kneeling DB Shoulder Press
– 10-15 V-Ups

B) WOD: FOR REPS
– 5 min of Double Unders
– 5 min of DB Hang Power Clean and Jerk
– 3 min of Double Unders
– 3 min of DB Hang Power Clean and Jerk
– 1 min of Double Unders
– 1 min of DB Hang Power Clean and Jerk
RX=22.5/15kg

20.05

Good Weather

A) 12 min Toes 2 Bar Practice.

B) WOD: 20 min AMRAP
– 15/12 cal AssBike
– 12 T2B / L-Swings / Knee Raises
– 9 Strict Presses @30/20kg

Bad Weather

A) 12 min Toes 2 Bar Practice.

B) WOD: 20 min AMRAP
– 200m Run
– 12V-Ups
– 9 DB Strict Presses @2×15/10kg

21.05

Good Weather

WOD: 5 ROUNDS
– 30/21 cal Row
– 30 Wallballs @9/6kg
– 15 Burpee Box Jumps Over @24/20”
CAP: 28

Bad Weather

WOD: 28 min AMRAP
– 400m Run
– 20 DB Thrusters @2×15/10kg
– 15 Burpee over the DB

22.05

Good Weather

A) Deadlift 5 x 5 (Build Up)

B) WOD: 6 ROUNDS
– 8 Hang Power Cleans @55/40kg
– 8 Pull Ups
– 64 Double Unders

Bad Weather

A) DB Romanian Deadlift 5 x 10 (Build Up, double DB)

B) WOD: 6 ROUNDS
– 8 DB Power Cleans @2×22.5/15kg
– 8 DB Bent Over Rows @2×22.5/15kg
– 64 Double Unders

23.05

Good Weather

A) Build Up to a heavy double of Hang Snatch
CAP:15

B) WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
– Overhead Squat @43/30kg
1-2-3-4-5-6-7-8-9-10
– Burpee Over The Bar
CAP: 10

Bad Weather

A) Tabata Dball/Sandbag Over the Shoulder AHAP

B) 400m Bear hug Dball/Sandbag carry AHAP

B) WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
– Double DB Front Squat @2×22.5/15kg
1-2-3-4-5-6-7-8-9-10
– Burpee Over The DB
CAP: 10