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Programming Hall 6 Week 3

  • jan 13, 2019
  • superadmin

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)