16.7.2018 – Monday
Skill development and drills:
Basic warm up only
WOD:
A) Back squat
3 x 8 (across)
B) Deadlift
3 x 12 (across)
C) Shoulder press
3 x 16 (across)
17.7.2018 – Tuesday
Skill development and drills:
Tripod headstand hold practice
2 x 15 Bulgarian split squats (per leg) – 3 sec down, 3sec hold
WOD:
For time:
21-15-9
Handstand push ups
42-30-18
Wall balls (9/6kg)
18.7.2018 – Wednesday
Skill development and drills:
Pistol squat technique and mobility practice
Kipping dip technique
WOD:
5 Rounds for time:
6 Hang power cleans (70/47.5kg)
12 Alternating pistol squats (16/12kg)
18 Kipping ring dips
19.7.2018 – Thursday
Skill development and drills:
Strict and kipping ring muscle up practice
WOD:
4 Rounds for time:
3 Ring muscle ups / 1 Strict ring muscle up
8 Push press (70/47.5kg)
20.7.2018 – Friday
Skill development and drills:
Rowing technique only
WOD:
4 Rounds for time:
60m Farmer’s walk (32/24kg per hand)
500m Row
700m Burden run (20/15kg)
21.7.2018 – Saturday
Skill development and drills:
Double under practice
2 x 20 bicep curls (medium form-control weight)
WOD:
17min AMRAP:
45 Double unders
12 Dumbbell hang power cleans (22.5/15kg per hand)
12 Dumbbell front squats (22.5/15kg per hand)
22.7.2018 – Sunday
Skill development and drills:
2 x 15m per leg banded monster walk
2 x 15 Lu raises
WOD:
12min AMRAP:
4 Power snatches
4 Overhead squats
4 Alternating back rack lunges
Rx = 50/37.5kg
