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Programming Hall 6 Week 8

  • Feb 17, 2019
  • superadmin

18.2.2019 – Monday

Skill development and drills:

Toes to bar rhythm

General warm up

WOD:

For time:

50 Toes to bar

60 Box jumps (24/20”)

70 Kettlebell swings (24/16kg)

80 Wall balls (9/6kg)

 

19.2.2019 – Tuesday

Skill development and drills:

General shoulder warm up

WOD:

For quality:

200m Handstand walk

30 Rope climbs

 

20.2.2019 – Wednesday

Skill development and drills:

Bar MU practice

Front squat mobility

WOD:

18min EMOM:

Even: 5 Bar muscle ups / 6 stomach to bar pull ups/ 7 chest to bar pull ups / 8 strict pull ups / 9 kipping pull ups / 10 elastic strict pull ups

Odd: 15 Front squats (40/27.5kg)

 

21.2.2019 – Thursday

Skill development and drills:

Power snatch hip contact drills

WOD:

For time:

1-20 Burpees over the bar

20-1 Hang power snatches (30/20kg)

 

22.2.2019 – Friday

Skill development and drills:

Rowing technique

WOD:

In 90sec:

15 Thrusters (35/22.5kg)

Max calories row

Rest 90sec

Repeat 10 times

 

23.2.2019 – Saturday

Skill development and drills:

Kettlebell swings

Air squat mobility

WOD:

20min AMRAP, in pairs:

10 + 10 Kettlebell swings (20/12kg)

15 + 15 Sit ups

20 + 20 Air squats

 

24.2.2019 – Sunday

Skill development and drills:

Double under practice

Overhead squat mobility

WOD:

16min ladder:

1,2,3…Overhead squats (40/27.5kg)

2,4,6…Push ups

4,8,12…Double unders