10.6.2019 – Monday → CLOSED (Pinksteren)
11.6.2019 – Tuesday
Skill development and drills:
Extensive technical practice!
WOD:
Heavy “Grace”:
30 Power clean and jerks for time (80/55kg)
12.6.2019 – Wednesday
Skill development and drills:
Yoke carry technique practice
Front squat mobility
WOD:
6 Sets for max weight:
15m yoke carry
8 Front squats
Rest as needed between sets
13.6.2019 – Thursday
Skill development and drills:
Sprinting drills
Snatch hip contact practice
WOD:
5 Rounds for time:
6 Hang snatches (60/40kg) (Rx+ = unbroken set)
200m SPRINT
14.6.2019 – Friday
Skill development and drills:
Ski erg and rowing technique
WOD:
5 Rounds for max calories:
1min: Ski erg
1min: Rowing
1min: Assault bike
1min: Rest
15.6.2019 – Saturday
Skill development and drills:
Pose running and sprinting drills
WOD:
In pairs, 4min AMRAP:
16 Wall balls (9/6kg) (Rx+ = 30/20lb)
16 KB swings (32/24kg)
If you score:
0-60 reps = 700m run
60-90 reps = 400m run
>90 reps = no running
All penalties must be completed within 4min after AMRAP ends.
REPEAT FOR 3 SETS!
16.6.2019 – Sunday
Skill development and drills:
Kipping pull up technique
Power snatch hip contact and cycling
WOD:
14min AMRAP:
7 Pull ups (Rx+ = 7 chest to bar)
14 Push ups (Rx+ = 7 HSPU)
7 Power snatch (50/35kg)
Post WOD:
Accumulate 3min in the bottom of the overhead squat (20/15kg)
