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Programming Hall 6 Week 19

  • May 05, 2019
  • superadmin

6.5.2019 – Monday

Skill development and drills:

Hip mobility

2 x 12 front sots press (medium form-control)

2 x 12 barbell wrist curls (heavy)

WOD:

For time:

42-30-18

Wall balls (9/6kg)

21-15-9

Deadlifts (100/65kg)

 

7.5.2019 – Tuesday

Skill development and drills:

5 x 100m sprint @ 80% effort

WOD:

A) 10 x 40m sled push @ BW

Rest 1min between sets

Alternate with a buddy/buddies

B) 5 x 20m yoke carry @ 2 x BW

Increasing weight is allowed

 

8.5.2019 – Wednesday

Skill development and drills:

3 x 8 handstand rocks (wall facing)

3 x 5+ strict chest to bar pull ups

2 x 30sec crow hold

WOD:

For time:

21-15-9

Wall facing handstand push ups

15-10-5

Bar muscle ups

 

9.5.2019 – Thursday

Skill development and drills:

Pistol mobility

3 x 12 bicep curls (heavy)

3 x 8 bent over rows (heavy)

WOD:

3 Rounds for time:

20 Weighted pistol squats (24/16kg)

9 Hang power cleans (80/50kg)

2 Legless rope climbs

 

10.5.2019 – Friday

Skill development and drills:

3 x 10 bicep curls (heavy)

3 x 5 inchworm to inverted hollow hold (5sec per hold)

WOD:

22min AMRAP:

25 Russian KB swings (40/28kg)

12 per leg Bulgarian split squats (24/16kg)

20 Push ups

 

11.5.2019 – Saturday

Skill development and drills:

Basic warm up only

WOD:

In pairs, 500 Assault bike calories for time.

One works, one rests*.

*Every time partners want to switch, they must first perform:

12 Synchronized toes to bar + 12 synchronized burpees

Minimum 6 switches!

 

12.5.2019 – Sunday

Skill development and drills:

Overhead mobility

3 x 30sec hollow hold

3 x 8 handstand rocks

3 x 15 butterfly shoulder circles

WOD:

5 Rounds for time:

20 Pull ups

20m Handstand walk / 60m bear crawl