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Programming Hall 6 Week 24

  • jun 09, 2019
  • superadmin

10.6.2019 – Monday → CLOSED (Pinksteren)

11.6.2019 – Tuesday

Skill development and drills:

Extensive technical practice!

WOD:

Heavy “Grace”:

30 Power clean and jerks for time (80/55kg)

 

12.6.2019 – Wednesday

Skill development and drills:

Yoke carry technique practice

Front squat mobility

WOD:

6 Sets for max weight:

15m yoke carry

8 Front squats

Rest as needed between sets

 

13.6.2019 – Thursday

Skill development and drills:

Sprinting drills

Snatch hip contact practice

WOD:

5 Rounds for time:

6 Hang snatches (60/40kg) (Rx+ = unbroken set)

200m SPRINT

 

14.6.2019 – Friday

Skill development and drills:

Ski erg and rowing technique

WOD:

5 Rounds for max calories:

1min: Ski erg

1min: Rowing

1min: Assault bike

1min: Rest

 

15.6.2019 – Saturday

Skill development and drills:

Pose running and sprinting drills

WOD:

In pairs, 4min AMRAP:

16 Wall balls (9/6kg) (Rx+ = 30/20lb)

16 KB swings (32/24kg)

If you score:

0-60 reps = 700m run

60-90 reps = 400m run

>90 reps = no running

All penalties must be completed within 4min after AMRAP ends.

REPEAT FOR 3 SETS!

 

16.6.2019 – Sunday

Skill development and drills:

Kipping pull up technique

Power snatch hip contact and cycling

WOD:

14min AMRAP:

7 Pull ups (Rx+ = 7 chest to bar)

14 Push ups (Rx+ = 7 HSPU)

7 Power snatch (50/35kg)

Post WOD:

Accumulate 3min in the bottom of the overhead squat (20/15kg)