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
