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Programming WOD Week 24

  • Jun 07, 2020
  • superadmin

WOD 8.6.2020

Warmup

Hollow rock x 30
Arch rock x 30
Pseudo planche lean x 15
Pseudo planche push ups x 8
Prisoner squats x 15
Squat jumps x 15

A
16min AMRAP
8 Sandbag squats
15 Push ups
4 Sandbag over shoulder cleans
15 Sit ups

Rx = 65/45kg

WOD 9.6.2020

Warmup

Hip sequence x 30sec per hold
Seated hamstring stretch x 1min

A
Bent over row
4 x 8 @ RPE 8

B
5 Rounds for time
12 Shoulder to overhead
12 Pistols

Rx = 40/27kg

WOD 10.6.2020

Warmup

Renegade row x 10 per arm
DB burpees x 10
DB hang squat clean x 10
DB thrusters x 10

A
Every 90sec for 6 rounds
6 Manmakers (15/10kg per hand)
15 Burpees (Rx+ = 10 Devil presses)

The faster you finish, the more you get to rest.

WOD 11.6.2020

Warmup

Calf raise x 30
Lunge with rotation x 15 per side
Double and triple under practice

A
4 Rounds for time
700m run
30 KB swings (24/16kg)
75 Double unders

American swings.
Scaling for DU is 1min practice.

WOD 12.6.2020

Warmup

Prone swimmers x 20
Pseudo planche lean x 15
Pseudo planche push up x 10
Hollow rock x 25
Arch rock x 25

A
20min EMOM
1st: 16 Alternating DB snatches
2nd: 16 Push ups
3rd: 16 DB shoulder to overhead
4th: 12 Burpees
5th: Rest

Rx = 22.5/15kg
Switch hands whenever you want on the shoulder to overhead.

Going heavier on the DB is allowed and encouraged.

WOD 13.6.2020

Warmup

Cat and cow x 15
Hip sequence x 30sec per hold
Push up to pike x 15

A
18min AMRAP
25 Goblet squats (20/12kg)
10+10 KB snatches (20/12kg)
15 D-ball squats (60/40kg)
6 D-ball over shoulder cleans (60/40kg)

WOD 14.6.2020

Warmup

Prone swimmers x 15
Hollow rock x 30
Arch rock x 30
Pistol mobility – coach’s choice

A
Hang clean
4 x 3 @ RPE 7
Focus on speed pulling under the bar.

B
5 Rounds for time
12 Power cleans (40/27kg)
12 Pistol squats
400m run