8.4.2019 – Monday
Skill development and drills:
2 x 12 ring push ups with external rotation
2 x 30 hollow rocks
Snatch technique practice
WOD:
20min EMOM:
Even: 3 Snatches (RPE 7)
Odd: 7 Strict ring dips
9.4.2019 – Tuesday
Skill development and drills:
Peg board technique
Slamball warm up and practice
WOD:
30min EMOM:
1st) 20m sled push (180/125kg)
2nd) 14 Double KB push press (24/16kg per hand)
3rd) 1 Pegboard ascent / 6 ring pull ups
4th) 30sec max distance monkey bars
5th) 8 Slamball over shoulder cleans (50/35kg)
6th) 200m run
10.4.2019 – Wednesday
Skill development and drills:
3 x 8 handstand rocks
3 x 30sec crow hold
3 x 12 pull overs
Hamstring mobility
WOD:
21-15-9
Handstand push ups (Rx = no butts touching the wall)
Toes to bar
11.4.2019 – Thursday
Skill development and drills:
Hang power snatch – hip contact and aggressive catch
WOD:
12min AMRAP:
6 Hang power snatches (55/37.5kg)
12 Alternating front rack lunge (55/37.5kg)
30sec max effort Assault bike calories*
*every calorie in the 30sec counts towards your score
Rx+ = barbell may not touch the floor during working set
12.4.2019 – Friday
Skill development and drills:
50 Sit ups
3 x 10 per leg calf raise (heavy)
3 x 15m pinch grip farmer’s carry (heavy)
WOD:
6 Rounds for time:
100m sandbag carry (50kg)
75 Double unders
13.4.2019 – Saturday
Skill development and drills:
Ring MU practice
WOD:
In pairs, for time:
30 Ring muscle ups
60 Thrusters (55/37.5kg)
90 Burpees over the bar
14.4.2019 – Sunday
Skill development and drills:
30 handstand rocks
30 shoulder taps
50 hollow rocks
50 arch rocks
WOD:
4 Rounds for time:
20m Handstand walk / 40m bear crawl
5 Legless rope climbs
16 Double KB front squats (24/16kg per hand)
