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Programming week 45 Hall 4

  • nov 07, 2021
  • superadmin

Endurance:

8.11
FROM 0:00-10:00 COMPLETE
– 50/35 cal Echo Bike
– 35 Shoulder to Overhead @42/22kg

FROM 10:00-20:00 COMPLETE
– 50/35 cal Echo Bike
– 30 Hang Power Cleans @52/32kg

FROM 20:00-30:00 COMPLETE
– 50/35 cal Echo Bike
– 25 Ground to Overhead @62/42 kg

TIME LEFT ON EACH INTERVAL = REST

10.11
TEAM WOD
Teams of 3 – 27 min AMRAP
Rotate per full Round:
– 10/8 cal Echo Bike
– 8 DB Alternating Snatches @ 15/10kg
– 4 Burpees over the DB
Buddy 1 does full round, then buddy 2 does full round, then buddy 3 etc.

12.11
A) 14 min AMRAP
– 16/12 cal Echo Bike
– 12 Wall Balls @6/4kg
– 10 AbMat Sit Ups

REST 2 MIN

B) 14 min AMRAP
– 16/12 cal Echo Bike
– 12 USA KB Swings @20/12kg
– 10 Push Ups

Lite

9.11 A) Back Squat 4 x 6 (Build Up)

B) WOD: 12 min AMRAP
2-4-6-8- etc.
– Toe 2 Bar / L-Ups
– Push Press @32/22kg

11.11 A) Power Clean and Jerk – Build up to a heavy single for today.

B) WOD: FOR TIME
– 50/42 cal Echo Bike
– 25 Power Clean and Jerk at 42/32 kg

12.11 A) 4 Supersets:
– 5-8 Strict Pull Ups (Banded)
– 12-14 Double KB Reverse Lunges (Farmers Hold)

B) WOD: 5 ROUNDS
– 12/10 cal Echo Bike
– 10 Burpees to the target (pull up bar)

13.11 PARTNER WOD
20 ROUNDS
– 4 Devil Press @2×15/10kg
– 8 Wall Balls @6/4kg
– 20m Shuttle Run
Rotate per full round.