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Programming Hall 6 Week 9

  • Feb 24, 2019
  • superadmin

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