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
