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Programming WOD Week 22

  • May 24, 2020
  • superadmin

WOD 25.5.2020

Warmup

Prisoner squats x 20
Prone swimmers x 20
Push up x 20
Double under practice

A
18min AMRAP
30 Single arm DB thrusters (22.5/15kg)
30/21 Kcal bike/row
30 DB snatches
70 Double unders

Switch hands as needed on the thruster

WOD 26.5.2020

Warmup
Power clean technique practice

A
Power clean
Build up to a heavy single (but NO dropping!)

B
3 Rounds for time
15 Shoulder to overhead
15 Front squats

Rx = 50/35kg

WOD 27.5.2020

Warmup

Lunge with rotation x 12 per arm
Push up x 20
Renegade row x 20
DB front squats x 20

A
13min AMRAP
10 Sandbag squats (heavy)
10 Devil presses (15/10kg per hand)

WOD 28.5.2020

Warmup

Turkish get up x 10 per arm
Cat and cow x 15
Hip mobility (coach’s choice)

A
4 Rounds for time
700m run
30 Push ups
30 Goblet squats (20/12kg)

WOD 29.5.2020

Warmup

Arch rock x 30
Hollow rock x 30
Good morning x 30
Bicep curl x 20

A
Bent over row
4 x 10 @ RPE 8

B
12min AMRAP
20 Deadlifts (70/47kg)
15 Burpees

WOD 30.5.2020

Warmup

Prone rotations x 15 per side
Power monkey hip sequence x 30sec per hold

A
Hang snatch
Build up to a heavy single without dropping

B
4 Rounds for time
15 Overhead squats (40/27kg)
400m run

DO NOT break the 1.5m distance when entering or leaving the parking area!!

WOD 31.5.2020

Warmup

Double and triple under practice
Shoulder mobility (coach’s choice)

A
12min AMRAP
15 KB swings (24/16kg)
50 Double unders

B
Core cooldown
30sec hollow hold
30sec right plank
30sec left plank

30sec rest

30sec v ups
30sec floor wipers
30sec arch rocks

30sec rest

2 Rounds