11.3.2019 – Monday
Skill development and drills:
Kipping and butterfly pull up
Thoracic and front rack mobility
WOD:
12-9-6-3-6-9-12
Thrusters (35/22.5kg)
Pull ups
Rx+ = 42.5/30kg and chest to bar pull ups
12.3.2019 – Tuesday
The Nationals WOD 6
For Time (timecap 9 minutes):
– 50 Pull-ups
– Every minute starts with 5 American Kettlebell Swings (24/16kg)
13.3.2019 – Wednesday
Skill development and drills:
Ring MU technique practice
WOD:
For time:
42-30-18
Box jumps (24/20”)
12-9-6
Ring muscle ups
14.3.2019 – Thursday
Skill development and drills:
Bench press arch and arm positioning
WOD:
18min EMOM:
15 Bench presses (35/22.5kg)
15 Kettlebell swings (32/24kg)
15.3.2019 – Friday
Skill development and drills:
Power clean technique
Running drills
WOD:
4 Rounds for time:
400m run
30 Wall balls (9/6kg)
12 Power cleans (50/35kg)
16.3.2019 – Saturday
Skill development and drills:
General warm up
WOD:
In pairs:
150 Assault bike calories
120 Synchronized sit ups
160 Synchronized air squats
150 Assault bike calories
17.3.2019 – Sunday
Skill development and drills:
Overhead squat mobility
WOD:
21min AMRAP:
45 Double unders
12 Overhead squats (40/30kg)
8 Burpees over the bar
