25.2.2019 – Monday
Skill development and drills:
Pistol mobility and skill work
WOD:
5 Rounds for time:
5 D-ball over shoulder clean (70/50kg)
15 Alternating pistols
26.2.2019 – Tuesday
Skill development and drills:
Active hang and kip swing
Tripod headstand and handstand holds
WOD:
21-15-9
Handstand push ups
35-25-15
Pull ups
27.2.2019 – Wednesday
Skill development and drills:
KB snatch technique
WOD:
20min AMRAP:
20 Kettlebell snatch (24/16kg)
20 Kettlebell box step ups (24/16kg)
20/15 Assault bike calories
28.2.2019 – Thursday
Skill development and drills:
Ring MU practice
WOD:
5 Rounds for time:
6 Ring muscle ups
20 Overhead lunge walk steps (20/15kg)
1.3.2019 – Friday
Skill development and drills:
Rope climb technique
Posterior chain mobility
WOD:
For time:
3-3-3
Rope climbs
27-21-15
Burpees over the bar
27-21-15
Deadlifts (70/47.5kg)
2.3.2019 – Saturday
Skill development and drills:
Shoulder stability
Grip strength
WOD:
5 Rounds for time:
20 Goblet squats (32/24kg)
15m + 15m Buddy wheelbarrow walk
60m Suitcase carry (32/24kg)
3.3.2019 – Sunday
Skill development and drills:
Rowing technique
WOD:
For time:
50-40-30-20-10
Wall balls (9/6kg)
500m-400m-300m-200m-100m
Row
