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