ENDURANCE-Hall 4
20.03 | Endurance |
WOD: PARTNER WOD | |
FROM 0:00 – 18:00 | |
‘ I go – You go” | |
20 ROUNDS | |
– 8 Wall Balls @ 6/4kg | |
– 8 Alt. DB Snatches @15/10kg | |
FROM 19:00 – 37:00 | |
‘Split as you wish” | |
– 100 Burpee Box Jumps over | |
– 100 cal Echo Bike | |
22.03 | Endurance |
PARTNER WOD | |
A) 10 min AMRAP (cal) | |
SKI ERG | |
– every 2 min (start at min 0-2-4-6-8) perform 20 Double KB Push Press @2×16/12kg | |
REST 2 min | |
A) 10 min AMRAP (cal) | |
BIKE ERG | |
– every 2 min (start at min 0-2-4-6-8) perform 20 Double KB Russian Swings @2×16/12kg | |
REST 2 min | |
A) 10 min AMRAP (cal) | |
ECHO BIKE | |
– every 2 min (start at min 0-2-4-6-8) perform 20 Double KB Deadlifts @2×16/12kg | |
U1 LITE-Hall 4
21.03 | CrossFit Lite |
WOD: 26 min AMRAP | |
– 40/30 cal Echo | |
– 25 Box Jumps | |
– 20 Wall Balls @6/4kg | |
23.03 | CrossFit Lite |
A) 4 Supersets: | |
– 8-10 Wide Grip Banded Pull Ups (heavier than last time) | |
– after each set perform 10-12 Ring Rows (optional feet on the box) | |
B) WOD: FOR TIME | |
30-20-10 | |
– Sumo DL High Pull @35/25kg | |
– V-Ups | |
– Pull Ups ( Elastic ) | |
24.03 | CrossFit Lite |
WOD: | |
FROM 0:00 – 15:00 | |
– 110/85 cal Echo Bike | |
– 50 Burpee 2 Target (Pull Up Bar) | |
FROM 15:00-30:00 | |
– 80/65 cal Echo Bike | |
– 100 Wall Balls @6/4kg | |
25.03 | CrossFit Lite |
WOD: BUDDY WOD | |
FOR TIME | |
– 700m Farmers Carry @2×15/10kg | |
Switch whenever you like. | |
INTO | |
5 ROUNDS: | |
– 36 Russian KB Swings @20/12kg | |
– 14 Hand Release Push Ups | |
– 8 Devil Press @2×15/10kg | |
Split reps exactly in half, and follow the order. | |
U1 FUNDAMENTALS-Back Hall 4
20-3-2023 | Fundamental #11 Kettlebell swing * Russian & American |
22-3-2023 | Fundamental #12 Turkish Get Up & Kettlebell Snatch |
U1 Fit Mom-Back Hall 4
20-03-2023 & 24-03-2023
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