ENDURANCE-Hall 4
| 30.01 | Endurance |
| WOD: PARTNER WOD | |
| FOR TIME | |
| 20-18-16-14-12-10-8-6-4-2 | |
| Synchronised Burpees | |
| After each set perform 24 cal Echo Bike | |
| Split cal as you wish. | |
| 1.02 | Endurance |
| WOD: FOR TIME | |
| – 50 Push Ups | |
| – 6 Shuttle Run | |
| – 40 Burpees | |
| – 8 Shuttle Run | |
| – 30 Hand Release Push Ups | |
| – 10 Shuttle Run | |
| – 20 Sit Ups | |
| – 12 Shuttle Run | |
| – 30 V-Ups | |
| – 14 Shuttle Run | |
| – 40 Tuck Ups | |
| – 16 Shuttle Run | |
| – 50 Straight Leg Sit Ups |
U1 LITE-Hall 4
| 31.01 | CrossFit Lite |
| A) Strict Pull Ups 5 x 5 | |
| B) WOD: 20 min EMOM | |
| Min 1: 5 Kipping Pull Ups | |
| Min 2: 15 Russian KB Swings @20/12kg | |
| Min 3: 15 Box Jumps Over | |
| Min 4: 12 Burpees Over the KB Jump | |
| 2.02 | CrossFit Lite |
| A) 4 Supersets: | |
| – 10+10 Box Step Down @Build Up | |
| – 10+10 Single Arm Bench Press @Build Up | |
| B) WOD: FOR TIME | |
| 21 Ring Dips (elastic) | |
| – 50 Double Unders | |
| 15 Ring Dips | |
| – 100 Double Unders | |
| 9 Ring Dips | |
| – 150 Double Unders | |
| 5 Ring Dips | |
| 3.02 | CrossFit Lite |
| WOD: HERO WOD ”TOMMY MAC” Lite | |
| 2 Rounds For Time | |
| – 12 Burpees | |
| 12 Thrusters | |
| – 12 Burpees | |
| 12 Power Snatches | |
| – 12 Burpees | |
| 12 Push Jerks | |
| – 12 Burpees | |
| 12 Hang Squat Cleans | |
| – 12 Burpees | |
| 12 Overhead Squats | |
| RX=43/30kg | |
| 4.02 | CrossFit Lite |
| WOD: TEAMS OF 3 | |
| FOR TIME | |
| BUY IN: 1500 m Row | |
| Then | |
| – 150 Wall Balls @9/6kg | |
| – 120 Hand Release Push ups | |
| – 90 T2B | |
| – 75 Box Jumps Over @24/20″ | |
| – 60 Reverse Lunges @20/12kg | |
| BUY OUT: 1500m Row | |
| 1 works, 2 rests. | |
| Follow the order. |
U1 FUNDAMENTALS-Back Hall 4
| 30-01-2023 | Fundamental #9 Handstand & Wall walks |
| 1-2-2023 | Fundamental #1 Air squats & Single unders |
U1 Fit Mom-Back Hall 4
30-01-2023 & 03-02-2023
See, extra information per class, when signing in
