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Programming Hall 6 Week 23

  • jun 02, 2019
  • superadmin

3.6.2019 – Monday

Skill development and drills:

3 x 30 hollow rocks

3 x 30 arch rocks

2 x 15 floor facing angels

2 x 30 hanging shrugs

WOD:

Rx:

12min EMOM:

6 Chest to bar pull ups + 2 bar muscle ups

Scaled:

12min EMOM:

6 Paused half kipping pull ups + 2 kipping pull ups

 

4.6.2019 – Tuesday

Skill development and drills:

Pose running and sprinting drills

3 x 30sec headstand hold

WOD:

4 Rounds for time:

400m run

12 Wall facing handstand push ups

 

5.6.2019 – Wednesday

Skill development and drills:

Rowing sprint start

20 prone swimmers

WOD:

10 Rounds for time:

12/9 Rowing calories

6 D-ball over shoulder cleans (70/50kg)

 

6.6.2019 – Thursday

Skill development and drills:

10min Plyometric drills

Hamstring mobility

L up practice

WOD:

15min AMRAP:

50 Double unders

5 Cleans (85/52kg)

11 Toes to bar

 

7.6.2019 – Friday

Skill development and drills:

10-15min plyometric drills

WOD:

24min AMRAP:

12 Push ups

15m Broad jumps

12/9 Assault bike calories

 

8.6.2019 – Saturday

Skill development and drills:

KB snatch technique

3 x 15 prisoner squats

3 x 12 per arm KB bicep curl (heavy)

WOD:

In pairs, 18min ladder:

4,8,12,16…KB snatches (24/16kg)

4,8,12,16…Goblet squats (24/16kg)

1,2,3,4…Legless rope climbs

 

9.6.2019 – Sunday

CLOSED