WOD:
7.1.2019 – Monday
Skill development and drills:
Overhead squat mobility
Rowing sprint start
WOD:
In 60sec:
5 Overhead squats (70/47.5kg)
Max distance row
Rest 60sec
Repeat 10 times
8.1.2019 – Tuesday
Skill development and drills:
Shoulder stability drills
Slamball technique
WOD:
16min AMRAP:
4 Slamball over shoulder cleans (70/50kg)
3 Manmakers (22.5/15kg per hand)
2 Legless rope climbs
9.1.2019 – Wednesday
Skill development and drills:
Pistol mobility and skill practice
Hang snatch cycling
WOD:
7 Rounds for time:
7 Hang power snatches (50/35kg)
14 Alternating pistol squats
10.1.2019 – Thursday
Skill development and drills:
Kipping/Butterfly pull up practice
Power jerk cycling
WOD:
21-15-9
Pull ups
Power jerks (50/35kg)
Burpees over the bar
11.1.2019 – Friday
Skill development and drills:
General warm up and mobility only
WOD:
30min EMOM:
12.1.2019 – Saturday
Skill development and drills:
Double and triple under practice
WOD:
In pairs, for time:
480 Double unders
120 KB swings (28/20kg)
120 Weighted sit ups (20/15kg)
13.1.2019 – Sunday
Skill development and drills:
Shoulder mobility and stability drills
Technique warm up
WOD:
20min AMRAP for quality:
1 Strict ring MU
2 Strict HSPUs
3 Kipping ring MUs
4 Kipping HSPUs