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Programming WOD Week 23

  • May 31, 2020
  • superadmin

WOD 1.6.2020

Warmup

Hip sequence x 30sec per hold
Lunge with rotation x 12 per side
Clean and jerk technique practice

A
15min AMRAP
30 Pistol squats
12 Burpees
30 Dumbbell hang power clean and shoulder to overhead (15/10kg)
12 Burpees

Switch hands whenever you want on the C&J.
Scaling for pistols is narrow stance goblet squats.

WOD 2.6.2020

Warmup

Power clean technique practice – coach’s choice

A
MetCon
3 Rounds for max reps:
1min max reps thrusters (40/27kg)
Rest 30sec
1min max reps hang power cleans (40/27kg)
Rest 30sec

Straight into:

3 Rounds of:
400m run
25 Bent over rows (40/27kg)

Make sure you keep your distance on the run! Especially entering and leaving the parking area!

WOD 3.6.2020

Warmup

Prone swimmers x 20
Front and back scale x 10 per leg
Hip sequence x 45sec per hold
Cat and cow x 20

A
4 Rounds for time
15 KB snatches (24/16kg)
15 Single arm KB overhead squats (24/16kg)
80 Double unders

Switch hands every round!

WOD 4.6.2020

Warmup

Cat and cow x 15
Prone rotations x 12 per side
Hip airplane x 15 per side
Power clean and jerk cycling

A
Bent over row
4 x 10 @ RPE 8
More weight than 29.5.2020

B
5 Rounds for max reps
30sec max ground to overhead
Rest 30sec
30sec max front squats
Rest 30sec

Rx = 45/30kg

WOD 5.6.2020

Warmup

Prone swimmers x 20
Hollow rock x 30
Arch rock x 30
Pseudo planche lean x 15

A
30min AMRAP
50/38 Kcal bike/row
50 Push ups
50/38 Kcal bike/row
50 Russian KB swings @ 24/16kg

Cardio for daaaaaaaaaays!

WOD 6.6.2020

Warmup

Hip sequence x 30sec per hold
Seated hamstring stretch x 1min
Bottom pistol hold 3 x 10-15sec per leg

A
For time
21-15-9
Deadlifts (90/60kg)
Pistols (Rx+ = 16/12kg)
Burpees

WOD 7.6.2020

Warmup

Lunge with rotation x 15 per side
Hip sequence x 30sec per hold
Power snatch cycling practice

A
2 Rounds for time
30 Overhead squats (40/27kg)
400m run
30 Power snatches (40/27kg)
400m run

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