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Programming Hall 6 Week 29

  • Jul 14, 2019
  • superadmin

15.7.2019 – Monday

Skill development and drills:

Double/triple under practice

WOD:

100 Double unders

10 Sandbag over shoulder cleans (75/45kg)

100 Double unders

60m Sandbag carry (75/45kg)

100 Double unders

30 Burpees over the sandbag

 

16.7.2019 – Tuesday

Skill development and drills:

Pistol mobility and stability work

Y presses and IYTW for shoulder stability

WOD:

In 6min:

20 Deadlifts (60/40kg)

30 Chest to bar pull ups

40 Pistol squats

In 5min:

15 Deadlifts (60/40kg)

25 Chest to bar pull ups

35 Pistol squats

In 4min:

10 Deadlifts (60/40kg)

20 Chest to bar pull ups

30 Pistol squats

Finish before 6/5/4min are up? Then rest.

Don’t finish? Every missed rep = 1 burpee to be done immediately after the 4min set.

 

17.7.2019 – Wednesday

Skill development and drills:

Power snatch and jerk cycling

Push up technique

WOD:

5 Rounds for time:

8 Hang power snatches (50/35kg)

14 Jerks (50/35kg)

20 Push ups

Rest 90sec

 

18.7.2019 – Thursday

Skill development and drills:

Pose running drills

L ups and kip swing rhythm

WOD:

For time:

40 Toes to bar

30 Cleans (45/30kg)

700m run

30 Toes to bar

20 Cleans (55/35kg)

400m run

20 Toes to bar

10 Cleans (65/43kg)

200m run

 

19.7.2019 – Friday

Skill development and drills:

Rowing and d-ball clean technique

WOD:

In 3min:

20/16 Assault bike calories

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

8 Weighted box step ups (22.5/15kg)

Rest 1min

Repeat for 6 sets

 

20.7.2019 – Saturday

Skill development and drills:

Front rack mobility and HPSU technique

WOD:

In pairs, 21min AMRAP:

21 Handstand push ups

21 Pull ups

21 Front squats (50/35kg)

21 Burpees over the bar

 

21.7.2019 – Sunday

Skill development and drills:

Power clean cycling

Front rack mobility

Prone thoracic extensions 3 x 15

WOD:

4 Rounds for time:

10 Power cleans

5 Thrusters

15 Back squats

Rx = 50/35kg