8.7.2019 – Monday
Skill development and drills:
Pull up shoulder circles
Chin over bar hang 3 x 20sec+
Kipping and butterfly pull up technique
WOD:
“Cindy”
20min AMRAP
5 Pull ups
10 Push ups
15 Air squats
Rx = straight body push ups! Extending and flexing the lower back to complete the push up will be considered scaled.
9.7.2019 – Tuesday
Skill development and drills:
Bench press arch technique
WOD:
4 Rounds for time:
25 Bench presses (55/35kg)
25 Dumbbell snatches (22.5/15kg) – Rx+ = 30/22.5kg
100m D-ball carry (70/50kg)
10.7.2019 – Wednesday
Skill development and drills:
Bar muscle up technique
Double and triple under practice
WOD:
Every 3min for 18min:
50 Double unders
20 Russian swings (40/32kg)
10 Bar muscle ups / 10 strict chest to bar pull ups
11.7.2019 – Thursday
Skill development and drills:
Handstand push up technique:
Crow hold
Headstand hold
Handstand hold
Wall walks
WOD:
Buy in: 50 Wall balls (9/6kg) – (Rx+ = 30/20lb)
21-15-9
Handstand push ups (Rx+ = wall facing, Sc = 2x push ups)
Burpee box jumps (30/24”)
Cash out: 50 Assault bike calories
12.7.2019 – Friday
Skill development and drills:
Rowing technique
Pose running drills
WOD:
For time:
200m run
20 Toes to bar (Sc = 30 L ups)
200m row
400m run
40 overhead lunge walk steps (20/15kg)
400m row
700m run
70 Plate thrusters (20/15kg)
700m row
13.7.2019 – Saturday
Skill development and drills:
Power clean technique
WOD:
“Pendlay total”
1RM Back squat
1RM Push press
1RM Power clean
14.7.2019 – Sunday
Skill development and drills:
Snatch mobility and technique practice
WOD:
“Squat Isabel”
30 (Squat) snatches for time (61/43kg)
