WOD:
14.1.2019 – Monday
Skill development and drills:
Clean technique practice and mobility
WOD:
A) Build up to 5RM push press
10min cap
B) Every 30sec for 10min
1 Power clean + 1 Clean + 1 Front squat
Rx = 60/40kg
15.1.2019 – Tuesday
Skill development and drills:
Bar muscle up practice – hips high drills
OHS mobility
WOD:
6 Rounds for time:
5 Bar muscle ups
12 Overhead squats (50/35kg)
16.1.2019 – Wednesday
Skill development and drills:
KB snatch technique
Scapular stability
WOD:
6 Rounds for time:
12 KB Snatches (32/24kg)
12 Burpees over the KB
3 Legless rope climbs
17.1.2019 – Thursday
Skill development and drills:
Bench press set up and arch
Toes to bar rhythm
WOD:
A) 5-5-5-5-5
Bench press
B) 9min AMRAP:
9 Toes to bar
9 Box jumps (24/20”)
18.1.2019 – Friday
Skill development and drills:
Rowing sprint start
WOD:
5 Rounds for time:
250m row
11 Slamball over shoulder cleans (70/50kg)
19.1.2019 – Saturday
Skill development and drills:
Chest to bar practice – butterfly and kipping
Push up technique refinement (no hips up or down!)
WOD:
For time, in pairs:
200 Push ups
150 Chest to bar pull ups
100 Assault bike calories
20.1.2019 – Sunday
Skill development and drills:
General shoulder strength and stability
WOD:
10 Rounds for time:
30m single arm OH carry (32/20kg)
12 Ring rows (Rx = feet on a box)
