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Programming Hall 6 Week 21

  • May 19, 2019
  • superadmin

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