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Programming Hall 6 Week 10

  • Mar 03, 2019
  • superadmin

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