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
