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Programming Hall 6 Week 22

  • May 26, 2019
  • superadmin

27.5.2019 – Monday

Skill development and drills:

Rowing technique practice

3 x 12 floor facing angels

WOD:

5 Rounds for time:

8 Manmakers (22.5/15kg)

24/18 Calorie row

 

28.5.2019 – Tuesday

Skill development and drills:

3 x 45sec hollow hold

2 x 8 per leg calf raise (heavy)

WOD:

4 Rounds for time:

100 Double unders

100m Sandbag/D-ball carry (50/35kg)

 

29.5.2019 – Wednesday

Skill development and drills:

Clean and jerk technique practice

Hip mobility

WOD:

For time:

30 Hang power clean and jerks (60/40kg)

5min break

“Sally” back squats (60/40kg)*

*Every missed rep = 5 burpees to be performed immediately after the song ends.

 

30.5.2019 – Thursday → CLOSED

HEMELVAARTSDAG

 

31.5.2019 – Friday

Skill development and drills:

General warm up and mobility

WOD:

30min EMOM:

Even: 20/16 Assault bike calories

Odd: 20 Russian swings (40/28kg)

 

1.6.2019 – Saturday

Skill development and drills:

5 x 5 max distance broad jumps

Ski erg technique

WOD:

In teams of 3:

210 180 Ski erg calories

180 Wall balls (20/14lb)

120 Burpee box jumps (24/20”)

1 works, 2 rest. Work cannot be partitioned.

 

2.6.2019 – Sunday

Skill development and drills:

Snatch technique and mobility

WOD:

Every 2min for 24min:

1 Hang power snatch + 1 hang snatch + 1 snatch balance (5sec pause at bottom)

Start light and add weight – aim to get to RPE 8-9 on last set