4.3.2019 – Monday
Skill development and drills:
Hip mobility
Farmer’s carry hand position and foot movement
WOD:
A) Farmer’s carry
5 x 15m AHAP
B) Back squat
5 x 3 @ RPE 9
5.3.2019 – Tuesday
Skill development and drills:
Technical warm up
WOD:
3 Rounds for time:
8 Bar muscle ups
10 Power clean and jerk (60/40kg)
6.3.2019 – Wednesday
Skill development and drills:
Double and triple under practice
WOD:
5 Rounds for time:
75 Double unders
20 Russian KB swings (40/28kg)
7.3.2019 – Thursday
Skill development and drills:
Technique warm up and mobility
WOD:
21-15-9
Handstand push ups
30-20-10
Alternating pistol squats
8.3.2019 – Friday
Skill development and drills:
General warm up
WOD:
30min AMRAP:
30/22 Assault bike calories
30m Alter. Overhead lunges(15/10kg)
20 Burpees onto the plate
9.3.2019 – Saturday
Skill development and drills:
Slamball and push up technique
WOD:
For time, in pairs:
700m run
30 Slamball over shoulder cleans (50/35kg)
400m run
100 push ups
700m run
10.3.2019 – Sunday
Skill development and drills:
Shoulder warm up and hamstring mobility
WOD:
10 Sets for quality:
10 Toes to bar
14 Alternating side cartwheels
2 Legless rope climbs Scaled 3 rope climbs
