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Programming Hall 6 Week 17

  • Apr 21, 2019
  • superadmin

22.4.2019 – Monday

CLOSED – Happy Easter!

 

23.4.2019 – Tuesday

Skill development and drills:

Dball technique

Double and triple under practice

WOD:

5 Rounds for time:

8 D-ball over shoulder cleans (70/50kg)

18 Burpees over the ball

64 Double unders

 

24.4.2019 – Wednesday

Skill development and drills:

Rowing technique

15 KB windmills per arm (medium form-control)

WOD:

4 Rounds for time:

500m row

24 KB snatches (32/24kg)

28 Goblet squats (32/24kg)

 

25.4.2019 – Thursday

Skill development and drills:

2 x 12 bicep curls (heavy)

2 x 12 sots press (medium form-control)

WOD:

For time:

21 Thrusters (40/27.5kg)

9 Legless rope climbs

15 Thrusters (50/35kg)

6 Legless rope climbs

9 Thrusters (60/40kg)

3 Legless rope climbs

 

26.4.2019 – Friday

Skill development and drills:

General warm up only

WOD:

5 Rounds for time:

16 Bench presses (50/35kg)

30m Bear crawl

15m Weighted lunge walk (50/35kg)

 

27.4.2019 – Saturday

CLOSED – KINGSDAY

 

28.4.2019 – Sunday

Skill development and drills:

Inverted row x 30 (3sec pause on chest)

Wide grip strict pull ups x 20

WOD:

5 Rounds for time:

8 Deadlifts (120/80kg)

16 Chest to bar pull ups