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
