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Programming Hall 6 Week 30

  • Jul 21, 2019
  • superadmin

22.7.2019 – Monday

Skill development and drills:

Rowing technique

WOD:

Buy in: 75 Wall balls (20/14lb)

3 Rounds:

21/17 Rowing calories

4 Rope climbs (Rx+ legless)

Cash out: 75 Wall balls (20/14lb)

 

23.7.2019 – Tuesday

Skill development and drills:

Kipping ring dip technique

WOD:

18min AMRAP:

10m Lunge walk (22.5/15kg per hand)

12 Deadlifts (100/65kg)

14 Ring dips

 

24.7.2019 – Wednesday 

Skill development and drills:

Technique practice!

WOD:

12min AMRAP:

4 Bar muscle ups / 6 strict pull ups

4 Snatches (48/33kg)

40 Double unders

 

25.7.2019 – Thursday

Warm up skills and drills:

5 x 2 Turkish get ups (challenging weight)
K2E Tech.
Technical prep
Kettlebell double front squat

WOD:
Climbing ladder for 16Min:
1-2-3-4-5……… Double KB Front squat (2×16/2×12 kilo)
After every round, do 5 Knees to Elbows

RX+ 2×20/2×16 kilo

26.7.2019 – Friday

WOD:
Emom 7 Rounds
Min 1: 15/12 Cal.Assaultbike
Min 2: 15/12 Cal.Rowing
Min 3: 15 Burpees
Min 4: Rest

RX+ 18/14 Reps

27.7.2019 – Saturday 

WOD
In teams of 2 for time:
42,30,18 reps of
D ball Cleans 50/35
hand release push ups

into

42,30,18 reps of
alt. D ball lunges 50/35
box jump overs 24/20”

into

42,30,18 reps of
D ball box step overs 50/35
knees to elbow

28.7.2019 – Sunday

WOD
A) 20 Turkish get ups (For quality)

B) AMRAP 20min
20 Kb swings 24/16
20 burpees
20 goblet squats 24/16
20 pull ups