Programming Hall 6 Week 2

WOD:

7.1.2019 – Monday

Skill development and drills:

Overhead squat mobility

Rowing sprint start

WOD:

In 60sec:

5 Overhead squats (70/47.5kg)

Max distance row

Rest 60sec

Repeat 10 times

8.1.2019 – Tuesday

Skill development and drills:

Shoulder stability drills

Slamball technique

WOD:

16min AMRAP:

4 Slamball over shoulder cleans (70/50kg)

3 Manmakers (22.5/15kg per hand)

2 Legless rope climbs

9.1.2019 – Wednesday

Skill development and drills:

Pistol mobility and skill practice

Hang snatch cycling

WOD:

7 Rounds for time:

7 Hang power snatches (50/35kg)

14 Alternating pistol squats

10.1.2019 – Thursday

Skill development and drills:

Kipping/Butterfly pull up practice

Power jerk cycling

WOD:

21-15-9

Pull ups

Power jerks (50/35kg)

Burpees over the bar

11.1.2019 – Friday

Skill development and drills:

General warm up and mobility only

WOD:

30min EMOM:

1. 15 Deadlifts (65/42.5kg)
2. 15/12 Assault bike calories
3. 15 Wall balls (9/6kg)

12.1.2019 – Saturday

Skill development and drills:

Double and triple under practice

WOD:

In pairs, for time:

480 Double unders

120 KB swings (28/20kg)

120 Weighted sit ups (20/15kg)

13.1.2019 – Sunday

Skill development and drills:

Shoulder mobility and stability drills

Technique warm up

WOD:

20min AMRAP for quality:

1 Strict ring MU

2 Strict HSPUs

3 Kipping ring MUs

4 Kipping HSPUs