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Programming Hall 6 Week 11

  • Mar 10, 2019
  • superadmin

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