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Programming Hall 6 Week 7

  • Feb 10, 2019
  • superadmin

11.2.2019 – Monday

Skill development and drills:

HSPU and rowing technique

WOD:

For time:

50 Calorie row

50 Handstand push ups (Scaled = push ups)

50 Front squats (50/35kg)

50 Kettlebell swings (32/24kg)

 

12.2.2019 – Tuesday

Skill development and drills:

Snatch and double under technique

WOD:

A) 5 x 2

Hang snatch

B) 9min AMRAP:

5 Overhead squat (45/30kg)

22 Double unders

 

13.2.2019 – Wednesday

Mariëlle’s birthday WOD!

28min AMRAP:

9 Alternating pistols

1 Power clean (80/55kg)

2 Strict pull ups/bar muscle ups

13 Calorie row

 

14.2.2019 – Thursday

Skill development and drills:

Technical warm up and mobility

WOD:

10 Sets for quality:

3 Ring muscle ups

8 Alternating pistol squats

 

15.2.2019 – Friday

Skill development and drills:

General warm up

WOD:

18min AMRAP:

8 Slamball box step ups (70/50kg)

22 Alternating dumbbell snatch (22.5/15kg)

 

16.2.2019 – Saturday

Skill development and drills:

Cartwheel technique

Chest to bar practice

WOD:

6 Rounds for time, in pairs:

15m + 15m Cartwheels

30m + 30m Bear crawl

12 + 12 Chest to bar pull ups

 

17.2.2019 – Sunday

Skill development and drills:

Hang power clean technique

WOD:

15 Tabata rounds:

Hang power clean (35/22.5kg)

Rest 2min

15 Tabata rounds:

Assault bike calories