Programming WOD Week 29

  • Jul 15, 2018
  • superadmin

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