20.5.2019 – Monday
Skill development and drills:
3 x 12 floor facing angels
OHS mobility
3 x 8 bent over rows (heavy)
WOD:
30-20-10
Chest to bar pull ups
21-15-9
Overhead squats (60/40kg)
21.5.2019 – Tuesday
Skill development and drills:
Basic warm up only
WOD:
4 Rounds for time:
700m run (Rx+ = burden run 20/15kg)
30m Overhead lunge walk (20/15kg)
40 Wall balls
22.5.2019 – Wednesday
Skill development and drills:
3 x 12 per leg calf raise (heavy)
Push up “Sally”
WOD:
21min AMRAP:
30/23 Assault bike calories
14 D-ball over shoulder cleans (70/50kg)
23.5.2019 – Thursday
Skill development and drills:
30 per leg Bulgarian split squat (medium form-control)
20 per arm dumbbell front sots press (medium form-control)
WOD:
6 Rounds for time:
20 DB snatches (22.5/15kg)
20 Box jump overs (24/20”)
24.5.2019 – Friday
Skill development and drills:
KB swing practice
Ski erg technique
WOD:
30min AMRAP:
15/11 Ski erg calories
30 KB swings (32/24kg)
20 Burpees over the KB
25.5.2019 – Saturday
Skill development and drills:
HS walk practice
100 hollow rocks (broken up any way)
WOD:
8 sets for quality:
15m handstand walk
5 Legless rope climbs
26.5.2019 – Sunday
“Murph”
1.6km run
100 pull ups
200 push ups
300 air squats
1.6km run
