Programming WOD Week 30

  • Jul 22, 2018
  • superadmin

23.7.2018 – Monday

Skill development and drills:

Bench press technique

2 x 20 banded pull aparts

2 x 20 banded face pulls

WOD:

30sec work, 30sec rest for 5 rounds:

Assault bike calories

Slamball box step ups (50/35kg and 20” box)

Bench press (50/35kg)

 

24.7.2018 – Tuesday

Skill development and drills:

KB snatch and toes to bar skill practice

WOD:

21-15-9

Kettlebell snatch (32/24kg)

Toes to bar

Rest 3min

15-9-3

Kettlebell snatch (32/24kg)

Toes to bar

 

25.7.2018 – Wednesday

Skill development and drills:

Tripod headstand practice

Freestanding HS hold practice

WOD:

12min AMRAP:

6 Strict handstand push ups

3 Manmakers (22.5/15kg per hand)

 

26.7.2018 – Thursday

Skill development and drills:

Overhead squat mobility and technique

2 x 15 banded shoulder external rotations

2 x 15 banded shoulder internal rotations

WOD:

15min AMRAP:

8 Burpees over the bar

12 Overhead squats (50/35kg)

16 Weighted sit ups (15/10kg)

 

27.7.2018 – Friday

Skill development and drills:

Basic warm up only

WOD:

In teams of 3:

225 GHD sit ups / elastic resisted sit ups

300/250 Ski erg calories

450 Wall balls (9/6kg)

9 x 100m Farmer’s carry (40/28kg per hand)

 

28.7.2018 – Saturday

Skill development and drills:

Basic warm up only

WOD:

“Pendlay total”

1RM Back squat

1RM Push press

1RM Power clean

 

29.7.2018 – Sunday

Skill development and drills:

2 x 10 IYTW shoulder development

10min sprinting and jumping drills

WOD:

15min AMRAP:

10 Ring rows

10m broad jumps

20m bear crawl